Feeding your family healthy meals doesn’t have to be complicated. A balanced plate helps ensure everyone gets the nutrients they need without extra stress in the kitchen. Here’s how to create well-rounded meals that are quick, easy, and satisfying for even the pickiest eaters:

1. Divide Your Plate

• Fill half with colorful veggies or fruits. These provide essential vitamins, minerals, and fiber.
• Use one-quarter for lean proteins like chicken, fish, beans, or tofu.
• Reserve the final quarter for whole grains, such as brown rice, quinoa, or whole-wheat pasta.

2. Make it Fun

• Turn veggies into kabobs, make DIY taco bowls, or let kids “build their own plate” with a variety of options to choose from.

3. Plan Ahead

• Prep ingredients in advance for busy nights—chopped veggies, pre-cooked grains, and grilled proteins make assembling balanced plates a breeze.

4. Sneak in the Good Stuff

• Add shredded veggies to sauces, blend spinach into smoothies, or swap white rice for cauliflower rice.

5. Get Everyone Involved

• Let kids help in the kitchen, from picking ingredients to assembling plates. They’ll be more likely to eat what they helped create!

Example Meal Idea: Sheet Pan Sausage & Veggies

• Toss sausage, broccoli, broccoli, bell pepper, zucchini and corn (honestly, use whatever veggies you have on hand) in olive oil and your favorite seasonings. Roast on a sheet pan for a one-dish meal that’s balanced, colorful, and full of flavor!

Building balanced plates doesn’t just nourish your family—it also helps create lifelong healthy eating habits. Start small, and enjoy meals that fuel your busy lives!