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Name: Awesome team

Location: Surabaya, West, Indonesia

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Part of having a healthy family includes spending time together. The family meal is a great way for everyone to get together, have a conversation, and eat together.

• Serving meals at home requires planning. Before you do your shopping, sit down and plan your meals for the week. Make a list of all the ingredients you'll need to prepare healthy, balanced meals. When fatigue kicks in and you want dinner on the table fast, your menu is already planned and the ingredients are right on hand.
• Make sure to always include low-fat or nonfat dairy products, fruit, and vegetables.
• Limit the amount of processed ready to-eat-snacks you buy (such as potato chips or cookies). Prepackaged and processed foods are usually higher in calories and fats and often more expensive. For the price of a large bag of chips and box of cookies you can buy the items below
• 2 pounds of apples
• 1 pound of bananas
• 1 pound of carrots
• 3 pounds of potatoes
• 1 pound of peppers
• Simplify your schedule for better quality of life. Say no to lessons, teams, and commitments that don't interest you or your child. If you or your child are feeling overwhelmed, consider limiting the number of organized activities your child participates in to one per season.
• Children thrive on routine. Routine meals, naps, outdoor play, and bedtime can make for a happy child who comes to the table rested and hungry for the food you have prepared.

To serve a healthy and balanced meal at home, choose a variety of foods from several food groups. Children need to eat a variety of different foods every day. Use the USDA’s Food Guide Pyramid for Young Children to help guide your food choices.

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