NutritionDoc

They hardly look like radicals, but 400 Minneapolis parents did something revolutionary last spring: they pledged to eat meals with their families at least 4 nights/week.  Funny, isn't it that you are being countercultural these days when you sit down to dinner. With pressures on parents to churn out high achieving kids by loading them up with extracurriculars, opting out of these activities in favor of family dinner means going against the norm  In fact, national surveys suggest that only about a third of American families usually eat dinner together. Ironically, family meals might do more for children's well being and achievement than any soccer program or French immersion class. William Doherty at the University of Minnesota did a survey of 4746 Minneapolis/St. Paul middle school and high school students for Project EAT they found that the kids who sat down to meals most often with their families - 7 or more times/weekly-tended to have higher grade point averages and were more well adjusted in general than those who ate the fewest family meals (2 or fewer/wk).  They were less likely to feel depressed or suicidal, to smoke cigarettes or use alcohol - even when the researchers factored out issues like race, family structure and social class.   What is more, children who eat regular meals with their families also eat more healthfully.  In general they eat more fruits and veggies and calcium rich foods, fewer soft drinks and snack foods.  They also have a lower risk of disordered eating. Family meals are powerful because they give parents an opportunity to model good eating habits and to show kids what a "normal" meal looks like. Mealtimes are also critical for connecting. We all have a biological need to eat and a social need to eat together.  Studies like Project EAT have given fuel to a grassroots movement to make communities more family meal friendly. Minnesota's Putting Family First, as well as Ready, Set, Relax! in Ridgewood, New Jersey sponsor initiatives like an annual "Family Night" where sports practices, evening classes and even homework are canceled to allow families a free evening together. Remember to keep conflicts off the table. Focus more on conversation  rather than on table manners or whether your child finishes her peas.

Going to the movies these days is the ultimate total immersion experience. Our senses are revved to the max with Dolby surround sound, panoramic screens and titan sized snacks. Candy dominates the lobby in bulk bins and even the comfy stadium seats have been retooled to fit mammoth 64 oz sodas ( that is half a gallon).  While no one expects movie theater fare to add up to a nutritious meal, most people are surprised by what a typical choice does total. A large popcorn averaging 26 cups, can deliver a whopping 1430 calories, 80 grams fat and 2528 mg of sodium. That is almost half the calorie needs for a relatively active 180 pound man and over his daily limit for sodium.  Team a 5 oz bag of candy with even a small soda and it is easy to down over half a cup of sugar all while reclining immobile for a 90 minute show.  Most of us want some kind of treat while watching the big screen.  And you probably are not aiming for a healthy food choice, you don't have to throw good sense to the wind entirely.  For starters, do not arrive hungry. Sharing the smallest size popcorn and soda with a friend can also keep the numbers reasonable.  If your theater sells candy by the oz, choose a modest 1 to 2 oz selection rather than the big box with 3 - 5 servings. Or choose the small individual sized ice cream treats. Think small when it comes to movie theater popcorn which is popped in oil and has lots of added salt. Even the smallest kiddie size bag usually has 6 cups of popcorn. Split it with a friend and you have cut your share to 165 calories, 9 g fat and 292 mg sodium. Beware: the typical 1 oz pump of "butter" (artificial butter flavor with partially hydrogenated oil, also known as trans fats) adds 260 calories and 28 g fat.  And, of course, the best option to quench your thirst after popcorn and candy is PURE, SIMPLE WATER.   Hey . . . while in the theater . . . don't forget to turn your cell phone off.

Many commercial croutons lack whole grains and are made with partially hydrogenated oils. To make your own, toss 1 cup whole-grain bread cubes with 1 tablespoon extra-virgin olive oil, a pinch each of salt, pepper and garlic powder. Spread out on a baking sheet and toast at 350 degrees until crispy, turning occasionally, 15 - 20 minutes.

As spur of the moment meals go, few have the combination of speed and a sense of luxury as those based on shrimp.  Quick and convenient, frozen cooked shrimp can jump start delicious and varied suppers, from a Vietnamese style sandwich to a Mexican inspired enchilada. Keep a pound of cooked shrimp in the freezer for speedy weeknight meals. Shrimp are sold by the number needed to make one pound - for example, "21-25 count. Size names ( large or extra large) do not always correspond to the actual "count size". To defrost frozen shrimp, place in a colander under cold running water until thawed.