It's easy to create healthy meals in a hurry

At first glance, the Sharkey family has it all together. Kristen, 36, and Lee, 33, are athletic and successful—he's a Scottish-born former soccer pro turned banking associate; she's a vice president at a public relations firm who takes ballet classes in her free time. Their 3-year-old daughter, Abby, is in day care during the week, and son Jack, 8 months, is transitioning to puréed food, much to the Sharkeys' delight. But the family, who lives in Stratford, Connecticut, is battling an all-too-common side effect of success: Kristen and Lee are both completely stressed. Kristen endures an exhausting 4-hour daily commute to and from her job in New York City; Lee rushes home each night to do what the Sharkeys call "damage control"—calming Jack and preparing his bottles, and mak­ing a snack for Abby to tide her over until Mommy gets home. Every day, it seems, is a juggling act, balancing the needs of their family with the demands of their jobs.

As a result, the Sharkeys have adopted some terribly bad eating habits. Getting supper on the table is a feat in itself: they grab takeout—a rotation of pizza, pasta, and Chinese food—up to five nights a week. Abby drinks soda with dinner. The family rarely sits down to eat together, and when they do, the TV is usually on in the background. Sometimes, things get so hectic that Kristen and Lee skip dinner altogether. And when supper is served, it's often 8 p.m. or later.

It's the same scenario at breakfast and lunch: Kristen and Lee usually grab whatever is fast and easy, while Abby eats an apple for breakfast and a Lunchables at lunchtime. "We've fallen into a really bad place," admits Kristen. "Suddenly, you find yourself with two kids, two cats, a dog, and a stressful job, so convenience ends up trumping health."

Not just garden-variety health concerns, either: Kristen's father passed away following a heart attack at age 60, and Lee's dad recently suffered a stroke.

Enter every over-extended American family's dream: a nutritional intervention led by Mary Hartley, R.D., M.P.H. A nutritionist for Caloriecount.com, Hartley has been advising families on how to improve their eating habits for 30-plus years.

It is summer 2011 when she stops by the Sharkeys' home armed with an easy-to-follow plan. Because the family's problems are far from unique, we think her simple suggestions will help your family eat better, too.

(This article is reprinted from Food & Fitness, which you can buy online or at a newsstand. This Consumer Reports magazine will help you learn how to eat great tasting meals and stay healthy on a budget; know when it pays to buy organic; discover the supermarket traps that can cost you money; and find out the secrets of how real-life families maintain a healthy weight and stay in shape. Plus, get our exclusive Ratings for popular food items and exercise equipment.)

When Hartley arrives on the scene, the Sharkeys are averaging a couple servings of produce a week—if that. "Eating more fruits and vegetables is the most important upgrade the Sharkeys need to make," says Hartley. In fact, people who average five or more servings a day—especially green leafy vegetables—are 28 percent less likely to have a heart attack or stroke, versus those getting just one-and-a-half servings a day, according to a large November 2004 study at Harvard University. A pumped-up produce intake will also help Kristen and Lee maintain healthy weights.

"Foods like lettuce, cucumbers, and tomatoes have very few calories but a lot of water, which is filling and takes the place of more caloric foods," Hartley explains. Kristen still has seven stubborn pregnancy pounds she wants to lose; and Lee is headed for weight gain if he doesn't begin eating less, says Hartley. When he played soccer professionally, he exercised almost 30 hours a week. Now he works out only about one-quarter that amount, but he still eats large portions. And he's in the habit of clearing Kristen's dinner plate. At 5'7" and 175 pounds, he's only slightly overweight now; but he's on track to have a bigger weight problem 10 years down the road if he doesn't change his eating habits, says Hartley. Forty percent of men ages 40 to 59 are obese, according to the 2007-2008 National Health and Nutrition Examination Survey.

"For men, there's often a jump in weight between their 30s and 40s," says Hartley. "They become less active, so they require fewer calories, but they often fail to make that  adjustment." An easy way to eat more fruit and veggies is to think of the USDA plate when planning meals. Devote half the plate to fruits and veggies, and fill the other half with a protein, whole grain, and dairy item. "It's a wonderful game to play with Abby," Hartley says. "Say to her, 'What are we going to put in each of the categories?' And let her help decide what she gets to eat. It doesn't really matter whether you're eating fruits or  vegetables—the nutrients from both are similar."

None of it should be complicated. Fruit (whether fresh, frozen, or dried) is a quick addition to cereal; ready-made fruit cups make an easy grab-and-go snack. (Find out which fruit cups kids will actually eat.) And veggies can be added to lots of recipes (such as Mac-and-Cheese with Cauliflower), or spruced up with a tastier prep. Hartley suggests roasting, grilling, or sauteing veggies with a little olive oil and some spices and herbs. Some all-purpose spice ideas: cinnamon, nutmeg, black pepper, basil, parsley, dill, and thyme.

As for drinks, soda is off limits; Hartley suggests milk, instead. "The bones kids develop in childhood and adolescence have to last them forever," she says. "If Abby doesn't get into the milk habit now, she's never going to."

Kristen is a self-proclaimed finicky eater. "I always told my parents that when I left home and grew up, I would only eat what I wanted—and that's what I did," she says. "In college, I lived on yogurt and noodles." She doesn't want to pass her own pickiness on to her kids, yet she's afraid she already has. Most nights, Abby asks for—and usually gets—chicken nuggets, pizza, or hot dogs. Mom and Dad need to model good food behavior for the kids, says Hartley, meaning no individualized dinners for anyone. Most important: no kid food. "Even Jack should be eating the same food as the rest of the family," she says. "If the main dish is a casserole, pass that through a baby food mill. Or if Dad is prepping potatoes for a shepherd's pie, he can steam and puree some for Jack."

Research suggests it can take up to 15 offerings of a food for a kid to like it, but perseverance pays off. According to research published in the January 2004 issue of the Journal of the American Dietetic Association, most parents give up after just three to five tries.

Kids love to play with their food—it helps them get familiar with it—and serving fruits and vegetables that can be dipped is an easy way to make eating healthy food fun. Pairings to try: Crudites (baby carrots, blanched asparagus spears, and broccoli) with ranch dressing, guacamole, or salsa; and melon chunks, berries, and orange wedges with yogurt.

Involving kids with cooking also goes a long way toward preventing pickiness, research shows. Hartley's suggestion for Kristen: "Sit Abby at the counter while you're cooking. If you're cutting red bell pepper slices, let her suck on a few while you're cutting. Anything goes." Just make sure all veggies are small, easy-to-chew pieces so they don't become a choking hazard.

Another important habit to adopt: Eat meals together as often as possible. Growing up, Lee rarely ate with his parents—instead, the television was his companion. The Sharkeys have taken on the same habit. "Part of eating is just being together and enjoying each other," says Hartley. "Kids love attention, and they love rituals." The TV, which drowns out conversation, should be powered off. If the kids miss the noise, turn on soothing music instead. And be creative: Dinner can be picnic-style (for example: tuna, whole-grain pita bread, hummus, cherry tomatoes, and cheese) or even breakfast-themed (think: scrambled eggs, whole-wheat toast, clementines, and milk).

It's easy to see how the Sharkeys became dependent on takeout. "As soon as we walk through the door at night, it's like we're racing to get food in bellies, people bathed, and people sleeping," says Kristen. Their favorite to-go dish: ziti with gorgonzola-cream sauce from a local Italian eatery. Not exactly nutritious—and restaurant food is almost always going to have more calories, butter, and salt than if it were made at home, Hartley says. The easiest fix is to make meals on the weekends. "It takes a very ambitious cook to whip up a meal every night," she says. "Reheating is where it's at."

Most people have at least 10 meals—such as casseroles, chili, and stew—that they eat repeatedly, says Hartley. "Identify the 10 things you can make really fast and you're off to a good start." Even thrown-together basics, like frittatas, quesadillas, and paninis, are nutritious. To shorten pasta prep, Hartley suggests making sauces, such as pesto and Bolognese spaghetti sauce, in advance, freezing the pesto in ice cube trays and the Bolognese in family meal-sized portions. (Just don't freeze a sauce that contains butter or flour, because it'll become watery.) And when Kristen and Lee do cook, Hartley says they should pretend they're cooking for six—not four—so that leftovers are always available. That's especially important for Abby, who eats a pre-supper snack when she gets home from daycare. She usually has pretzels, but could instead be nibbling on a more nutritious option: last night's leftovers.

How are they doing now? Six months after Hartley's intervention, Kristen says the family's takeout-eating ways are pretty much a thing of the past (when they do get food-to-go, they opt for healthier fare, like steamed veggies and pasta primavera). They regularly eat dinners together, sans TV. They've also traded out most white-grain products for whole-grain equivalents and have started using Sundays as food-prep days: She and Lee fix chili, shepherd's pie, and whole-wheat pizza, and store them in the fridge or freezer for the week. Not only does the family feel the change (Kristen has lost 3 pounds, she and Lee are more energetic, and Abby is less cranky), but Kristen estimates they're saving up to $250 a month. "All of this takes a ton of pressure off of our nightly routine," she says. "Because we now eat earlier, we're all able to get to sleep earlier, which helps us feel calmer in the morning. Everyone feels more sane."

For quick and healthy meals in a pinch, Hartley suggests these basics for the pantry and fridge, based on the Sharkeys' food preferences. The family can easily expand the list by hanging a magnetic dry erase board on the refrigerator and jotting down favorite foods.

• Frozen vegetables: Plain broccoli, spinach, and peas (to make a quick stir-fry)
• Sweet potato fries: Alexia frozen Sweet Potato Fries (serve with roasted chicken or soup)
• Frozen chicken tenders: Applegate Organic Chicken Strips (pair with veggies)
• Lower-sodium soups: Campbell's Chicken with Noodles Low Sodium Soup and Amy's Light in Sodium Lentil Vegetable (enjoy with brown rice or a side of fries)
• Brown rice: Trader Joe's frozen (and microwavable) Organic Brown Rice

Hartley peeked inside the Sharkeys' pantry and fridge and suggested these simple switches to make their meals more nutritious.

Instead of Rice Krispies, try Cheerios
Why: Made of whole grain oats, Cheerios offers more nutrients: 140 extra milligrams of potassium, an important electrolyte, plus 3 grams of fiber; Rice Krispies has less than 1 gram of fiber.

Instead of Ronzoni Oven Ready Lasagna Pasta, try Hodgson Mill Whole Wheat Lasagna Pasta
Why: Switching to the whole-grain version of this staple boosts weight-controlling fiber intake by 4 grams and energy-boosting protein by 2 grams, per 2-ounce serving.

Instead of YoCrunch Oreo Cookies n' Cream Lowfat Yogurt try Chobani Champions Honey-Nana Greek Yogurt
Why: For fewer calories (100 versus 130), the Chobani pick (a protein-rich snack for kids) contains 5 grams less sugars.

Instead of Lunchables Ham + American Cracker Stackers with Capri Sun Roarin' Waters try Amy's Kids Meals Baked Ziti
Why: Lunchables Ham + American has 750 milligrams of sodium—that's about 33 percent of the maximum amount a 3-year-old like Abby should have daily. Amy's Kids Meals Baked Ziti (shown) comes in at about half that.

Mac-and-Cheese with Cauliflower
Serves 8

1 (14.5-ounce) box Ronzoni Smart Taste elbow macaroni

½ head cauliflower, trimmed and cut into small florets

2 slices whole wheat bread

1 tablespoon olive oil

4 tablespoons grated Parmesan cheese

8 ounces sharp cheddar, grated

4 ounces low-fat cream cheese

½ cup fat-free half and half

½ teaspoon salt

½ teaspoon freshly ground black pepper

1. Heat oven to 350° F.

2. Bring large pot of water to boil. Add macaroni and cauliflower, and cook according to instructions on the macaroni package.

Reserve ½ cup cooking water, then drain macaroni and cauliflower.

3. Pulse bread, olive oil, and 1 tablespoon of the Parmesan cheese in a food processor until coarse crumbs form. Set aside.

4. Place cheddar, cream cheese, 3 tablespoons Parmesan cheese, half and half, salt, and pepper in the macaroni cooking pot.

Add macaroni and cauliflower. Stir until well combined and cheese is melted. Add reserved cooking liquid.

5. Place in greased 9x13-inch baking dish. Top with bread crumb mixture. Bake until bubbling and the crumbs are browned, about 15 to 20 minutes.

Per serving: 370 calories; 4g sugars; 15g fat (8g saturated fat); 500mg sodium; 6g fiber

Basil Pesto Sauce
Serves 8 (makes 1 cup)

2 cloves garlic

2 cups loosely packed fresh basil leaves

½ cup grated romano cheese

¼ cup pine nuts, toasted

¼ teaspoon freshly ground black pepper

½ cup extra virgin olive oil

1. Pulse garlic in a food processor until finely chopped. Add basil, cheese, nuts, and pepper. Pulse again.

2. With motor running, add oil and blend until incorporated, scraping with rubber spatula until well combined.

3. Use immediately, or freeze by placing 2 tablespoons pesto in ice cube tray compartments. Freeze completely, then remove individual pesto cubes with a small, sharp knife, and store in freezer bags. Each cube equals one serving for 2 to 3 ounces of pasta—or use as a flavor booster in soups and sandwiches.

Per 2 tablespoons: 190 calories; 0g sugars; 19g fat (3.5g saturated fat); 130mg sodium; 0g fiber