Simple swaps, switches you can make in the kitchen to get your family eating healthier

MILWAUKEE -- Did you know eating dinner as a family can help kids build healthy eating habits? Karen Krchma, a dietitian with the American Cancer Society and Kohl's Healthy Families, joins Real Milwaukee with some tips to get your family started.

Mini Meatloaves

Kohl’s Healthy families recipe

  • ¼ cup ketchup
  • 1 tablespoon light brown sugar
  • ½ teaspoon dry mustard
  • ¾ pound ground turkey breast
  • ¾ pound ground beef
  • ½ cup Italian-style bread crumbs
  • ½ (10-ounce) package frozen chopped spinach, thawed and drained
  • 1 egg
  • 1 (6-ounce) can Italian herb-seasoned tomato paste
  • 2 tablespoons dried parsley
  • 1 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • ½ teaspoon salt

Preheat the oven to 350 degrees. Lightly coat a rimmed baking sheet with nonstick cooking spray. In a bowl, combine ketchup, brown sugar, and mustard and set aside. In a bowl, combine turkey and beef. Add breadcrumbs, spinach, egg, tomato paste, parsley, Italian seasoning, garlic powder, and salt, and stir gently to incorporate. Form into 8 equal-sized small loafs and place on the baking sheet. Bake for 15 minutes, remove from the oven, and brush each loaf with ketchup mixture. Bake for 10-15 minutes, or until an instant-read thermometer registers 160 degrees. Makes 8 servings. Approx. per serving: 195 calories; 5 grams of fat

Using ground turkey as an alternative to ground beef helps reduce the fat content of the dish.

  • If that's a harder transition for your family to make, mix ½ ground turkey and ½ ground beef.
  •  It's a healthy option that will work well with any of your recipes - just replace the ground beef with a leaner, lower fat option like turkey or chicken.

The American Cancer Society recommends at least 2½ cups of fruits and vegetables per day.

  • One way parents can do this is to `hide` fruits and vegetables in your kids` favorite dish.
  • Fresh fruits and vegetables can be expensive, and some varieties hard to locate. Using frozen is a cost-effective option that keeps longer.

Using spices like parsley, garlic, and dry mustard will add a lot of flavor, without a lot of unwanted calories.

  • During the summer, try planting a few fresh herbs in a container garden.
  • Otherwise, a cost-effective option is to purchase spices in a jar that will last longer. You can also buy several spices in one container like 'Italian seasoning.'

Baking is a healthier cooking method than frying, but it can often take more time - a challenge for today`s busy families.

  • Making the mini meatloaves not only reduces the cooking time, it also helps with portion size.
  • Aim for three ounces of meat per serving - roughly the size of a deck of cards.

This recipe - and other healthy tips - is available for FREE. Download the Healthy Families Guidebook from the Kohl`s Healthy Families website at acskohls.org.