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4. Avoid the kids’ menu if you can. The standard hot dog, hamburger, and grilled cheese are usually much greasier and less nutritious than the adult entrees, which are great to split among two or more kids.

Italian Meatloaf

(WITH CARROT)

This is a perfect place to use a food processor to save time. Finely chopped raw carrot will work as well as puree.

Prep: 15 minutes • Total: 80–85 minutes • Serves 8 • Packable

Nonstick cooking spray

1 cup Italian-style (seasoned) breadcrumbs

½ cup nonfat (skim) milk

2 tablespoons olive oil

½ onion, finely chopped

2 celery stalks, finely chopped

1 pound lean ground turkey

½ cup grated Parmesan

½ cup carrot puree

¼ cup ketchup

1 teaspoon salt

1/8 teaspoon pepper

1 cup bottled tomato sauce

4 slices turkey bacon

1. Preheat the oven to 350ºF. Coat a 9x5-inch loaf pan with cooking spray.

2. In a large bowl, soak the breadcrumbs in milk.

3. Coat a large nonstick skillet with cooking spray and set it over medium-high heat. When the skillet is hot, add the oil. Add the onion and cook, stirring occasionally, 7 to 10 minutes. Add the celery and cook 3 to 4 minutes longer. Scrape the mixture into the bowl with the breadcrumbs. Add the turkey, Parmesan, carrot puree, ketchup, salt, and pepper, and stir to combine.

4. Turn the mixture into the loaf pan and smooth the top. Spread tomato sauce over the meatloaf and lay the strips of bacon on top. Bake until the center of the meatloaf is no longer pink and the bacon begins to brown, 45 to 50 minutes. Cut into slices and serve.

Julian: I like a meatloaf sandwich!

Mashed Potatoes

(WITH CAULIFLOWER)

This recipe can be made with any type of potato, but baking potatoes make the fluffiest mashed potatoes.

Prep: 5 minutes • Total: 45 minutes • Serves 4

1 pound baking potatoes, peeled and cubed

1 teaspoon salt

½ cup cauliflower puree

2 tablespoons trans-fat-free soft tub margarine spread

½ cup lowfat (1%) buttermilk

1. Put the potatoes and salt in a large pot and add enough water to cover the potatoes by about 3 inches. Bring to a boil over high heat, then reduce the heat and simmer until the potatoes are tender when pierced with a fork, 15 to 20 minutes. (Or steam them for about 30 minutes.) Drain well in a colander.

2. Set a potato ricer over the pot and pass the potatoes through in batches. (Or return potatoes to the pot and mash with a potato masher.) Add the cauliflower puree, margarine, and buttermilk, and beat with a large spoon until the potatoes are smooth and creamy.

Shepherd: Mmmm…good!

Keep On Schedule

I TRY TO AVOID mood swings and hunger-induced crankiness in my kids by being as disciplined with myself about schedules as my life with young children will permit. It’s hard to do, but I’ve found that my kids’ moods become more predictable when they are fed on time. I know how I get when I’m hungry! So I keep their mealtimes as close as possible to the same time every day, and try to make sure that meals and snacks fall no more than 2½ or 3 hours apart.

Our Mealtime Schedule

Breakfast at 7:00 A.M.

Morning snack at 10:00 A.M.

Lunch at 12:30 P.M.

Afternoon snack at 3:00 P.M.

Dinner at 5:30 P.M.

Beef Stew

(WITH BROCCOLI)

Before serving to kids, I shred the cooked beef with a wooden spoon and then serve the whole thing over pasta or rice. For adults, you can leave the beef nice and chunky.

Prep: 25 minutes • Total: 5½ hours • Serves 8 to 10

1 medium onion, quartered

2 medium carrots, cut into large chunks

2 stalks celery, cut into large chunks

2 cloves garlic, crushed

3 pounds boneless beef stew meat, cut into 1-inch cubes

1/3 cup all-purpose flour

1 teaspoon salt

¼ teaspoon pepper

Nonstick cooking spray

1 tablespoon olive oil

3 cups reduced-fat low-sodium beef broth

1 (15-ounce) can chopped tomatoes, with their juice

1 large potato, any kind, peeled and cut into ½-inch cubes

½ cup broccoli puree

1. Toss the onion, carrots, celery, and garlic into the food processor