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We are a healthy catering company, proudly serving over 20,000 kids daily in the greater toronto area!
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Real Food For Real Kids
Real Food For Real Kids
  • Why RFRK?
    • Our Commitment
    • Our Mission
    • Our Values
    • Our Story
    • Our Team
    • Real Food Forward
    • Raves & Reviews
    • Applause
  • Our Food
    • Real Food Every Day!
    • Allergy Safe Catering
    • Our Promise
    • Sample Menu
  • Our Community
    • Child Care Centres & Schools
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    • Camps
    • Who We’re Following
    • Real Food Appreciation
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    • dear real food kitchen
    • eaters speak too
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    • from our library
    • go team go
    • healthy habit heroes
    • printables
    • rfrk champions
    • this is real!
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making family dinner time a real happy meal!

  • July 3, 2019
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don’t let the after school & work time crunch take a bite out of family meal time. . . food for thought from rainbow plate’s janet nezon:

Dinner is just one meal, so resist the tendency to make it the focus of all your “nutritional” energy. Healthy eating should happen all day long. Keep dinners simple, you don’t need to produce a gourmet 3-course meal. Try a simple entree and a salad, a quick stir-fry, sandwich or omelette for a change. Be realistic about what you have time to prepare.

Relax at the table. Be a role model by enjoying your own meal, and focus on making it pleasant to just be together. Use the time to chat about the day’s events and enjoy each other’s company. The most important ingredient in a healthy family dinner is … laughter!

tips for easy dinner prep:

  • Plan, plan, plan! Make a list of your family’s favourite easy dinners to prepare and think ahead about the week’s menus. Knowing what you’re going to make will avoid the “what’s for dinner” trap at the end of the day. Make sure that everyone’s favourite meal makes it into the rotation.
  • Shop and prep ahead of time. Time spent stocking the fridge, pantry and freezer with ingredients for your meals will put you ahead of the game. Make and freeze a few batches of soup or pasta sauce to re-heat for super speedy meals, or buy ready made high quality sauces, pestos and dips to pull out at a moments notice.
  • Enlist the team. Give everyone a job to help with dinner prep. Kids can set the table and help prepare part of the meal, depending on their age. Everyone will feel great about contributing, and you won’t hear the dreaded refrain: “when will dinner be ready?”

q & a 

Help! My kids are starving when we get home, and they can’t wait for dinner.

Try deconstructing dinner and serving the quickest part of the meal as an appetizer. Prepare a rainbow platter of fresh or steamed veggies and let everyone munch on that while they wait. They won’t even realize that they’ve just eaten part of a healthy dinner.

How can I make one dinner that will please the kids and adults in our home?

Kids love “do-it-yourself” meals. Give them the option of personalizing their dish to suit their tastes.  Encourage your kids to get involved in the meal prep by arranging the meal so each family member can build their dish themselves. This works well with individual mini-pizzas, salads, rice bowls and sandwiches.

My child won’t eat tonight’s meal. Should I make something different for her?

Making another meal tells your child that you don’t expect them to learn to eat a variety of foods.  Ensure there’s always something on the table that your child will eat, and don’t worry, appetites vary from day to day, and some kids just aren’t that hungry by dinner time. Respect your child’s ability to tune into her body’s internal cues. Don’t bribe or pressure your child to eat.

• • • • • • • • • •

about rainbow plate

Rainbow Plate is simple. We shine a spotlight on the inherent beauty and deliciousness of fruits and vegetables and make healthy eating irresistible.

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about
CHANGING THE WORLD, ONE LITTLE TUMMY AT A TIME
RFRK is dedicated to enabling and inspiring a lifetime of healthy eating for kids and the families who love them.

We proudly serve over 20,000 kids daily in the Greater Toronto & Hamilton Area!
@realfoodforrealkids

"Real Food for Real Kids has had a profound effect on how we deliver exceptional services to our children and families... We have seen the benefits of what wholesome, balanced meals provide to our children’s capacity to meet the demands of a full day of programming, learning and engagement."

NICOLE, MANAGER, CHILD DEVELOPMENT CENTRE, ROSALIE HALL

Real Food For Real Kids
2019-07-18T20:19:49+00:00

NICOLE, MANAGER, CHILD DEVELOPMENT CENTRE, ROSALIE HALL

"Real Food for Real Kids has had a profound effect on how we deliver exceptional services to our children and families... We have seen the benefits of what wholesome, balanced meals provide to our children’s capacity to meet the demands of a full day of programming, learning and engagement."
https://www.rfrk.com/testimonials/8684/

"We want you to know what a delight it is to be in partnership with Real Food for Real Kids. You only have to taste the food to feel the love and passion that has gone into the meal planning. Our educators eat the food each day too and appreciate the colourful variety and high quality, nutritious ingredients that keep our kids energized.
Real Food for Real Kids in the ONLY way to go!"

CASSIE, OWNER/DIRECTOR, APPLE JACKS PRESCHOOL

Real Food For Real Kids
2019-07-18T20:23:07+00:00

CASSIE, OWNER/DIRECTOR, APPLE JACKS PRESCHOOL

"We want you to know what a delight it is to be in partnership with Real Food for Real Kids. You only have to taste the food to feel the love and passion that has gone into the meal planning. Our educators eat the food each day too and appreciate the colourful variety and high quality, nutritious ingredients that keep our kids energized. Real Food for Real Kids in the ONLY way to go!"
https://www.rfrk.com/testimonials/8686/

"Our son was a very fussy eater but we’ve noticed a HUGE difference in his approach to trying new foods. Sometimes he says, ‘I just have to get used to it mom’. Real Food for Real Kids’ approach to food has helped him become a more adventurous eater, and I fully support this program."

AMANDA, PARENT

Real Food For Real Kids
2019-07-18T20:23:33+00:00

AMANDA, PARENT

"Our son was a very fussy eater but we’ve noticed a HUGE difference in his approach to trying new foods. Sometimes he says, ‘I just have to get used to it mom’. Real Food for Real Kids’ approach to food has helped him become a more adventurous eater, and I fully support this program."
https://www.rfrk.com/testimonials/8687/

"I come from a generation where I thought healthy food had to be boring, but trying RFRK food and tasting all the exciting and delicious flavours is an inspiration! Healthy food can be delicious!"

ELIZABETH, NORTHWOOD MONTESSORI PLUS

Real Food For Real Kids
2019-11-15T20:58:59+00:00

ELIZABETH, NORTHWOOD MONTESSORI PLUS

"I come from a generation where I thought healthy food had to be boring, but trying RFRK food and tasting all the exciting and delicious flavours is an inspiration! Healthy food can be delicious!"
https://www.rfrk.com/testimonials/9442/
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