Amy Smith-Shively

The recipes that you prepare regularly, and that your family enjoys, with just a few changes can be healthier and just as satisfying. Also controlling portion sizes are keyways to making mealtime a healthier time for you and your family.

Although everything can be enjoyed in moderation, reducing the calorie-rich temptations of high-fat and high-sugar, or salty snacks can also help your children develop healthy eating habits. Instead only allow your children to eat them sometimes, so that they truly will be treats! Here are examples of easy-to-prepare, low-fat and low-sugar treats that are 100 calories or less:

A medium-size apple.

A medium-size banana.

1 cup blueberries.

1 cup grapes.

1 cup carrots, broccoli, or bell peppers with 2 tbsp. hummus.

Portion control when eating out. Many restaurants serve more food than one person needs at one meal. Take control of the amount of food that ends up on your plate by splitting an entrée with a friend. Or, ask the wait person for a “to-go” box and wrap up half your meal as soon as it’s brought to the table.

Portion control when eating in. To minimize the temptation of second and third helpings when eating at home, serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the excess food out of reach may discourage overeating.