Overview Healthy and simple foods go hand-in-hand because the healthiest foods are in their original form without a lot of processing. Developing healthy, simple family menus has a lot to do with each person's likes and dislikes, as well as time, money and convenience. As much as possible, choose foods from the five food groups: fruits, vegetables, grains, dairy and protein. Experiment with new spices, herbs and food combinations, and don't forget to have fun doing it. Breakfast For breakfast, try to obtain a healthy blend of the major food groups. An omelet will incorporate eggs as your protein; spinach, asparagus, tomato, onion and mushrooms for vegetables; and cheese for dairy -- served with a side of fruit and a slice of whole-grain bread to complete the meal. Oatmeal with milk, nuts, seeds and fruit with a green vegetable drink on the side will also meet the five food-group requirements. If your mornings are rushed, try vegetable juices, fruit smoothies, trail mix or granola with yogurt or hard-boiled eggs. A combination of these foods will provide you and your family with energy and healthy nutrients to get through the day. Lunch Whether you're packing lunches the night before or eating in, consider the five food groups and how to incorporate them into your menu. A healthy and simple packed lunch might include hummus for your protein, whole-grain crackers and raw vegetables to dip, a salad with fresh vegetables and yogurt with fruit. Soup and salad or a sandwich and salad are also great options, depending on the quality of the ingredients. Choose fresh vegetables and fruits, unprocessed grains like brown rice or quinoa and lean proteins like tuna, hummus, lentils or chicken breast. Dinner Planning a dinner menu requires the same considerations of the five food groups and usually the option of cooking and sitting down in a more relaxed environment. This is a great time to plan more elaborate menus and spend time enjoying a meal together as a family. A taco or burrito bar is a great way to use all the food groups. Serve lean meat, black beans or ground turkey for your protein; whole-grain flour tortillas or corn tortillas; chopped vegetables like mushrooms, onions, lettuce, tomatoes and avocados; and shredded cheese. On a similar note, buy whole-grain pizza crusts or make your own and use a combination of the same foods as toppings. Make salads with chopped vegetables and broiled salmon or toss whole-grain pasta or brown rice with baked chicken and blanched broccoli. Dressings and sauces can be made with olive oil, vinegar, vegetables, herbs and spices. To have more menus to choose from, start with your favorite vegetables or what is in season at your local farmers' market and then add a lean protein and a whole grain. Mix and match to have something different each night of the week. Snacks Healthy, simple snacks may be similar to your family's meals, but in smaller portions. For example, you might have a hard-boiled egg and a piece of fruit or yogurt with granola. Try some celery sticks with hummus or an apple with peanut butter. Trail mix is a quick option with plenty of healthy almonds, walnuts, raisins and dried cranberries. Source: livestrong.com