Get Informed

• According to the United States Department of Agriculture (USDA), it is recommended that children obtain a variety of foods from the basic groups to get a nutritionally sound and well-balanced diet. The goal is to get sufficient servings of grains, vegetables, fruits, milk/cheese, meat/beans and oils to satisfy a daily requirement. Size, physical activity and caloric needs mediate just how much of which foods a child should receive in a given day. Age also plays an important role in nutrition. Children under 2 should follow only those nutrition plans recommended by their health care provider. And there are those with special needs whose requirements will differ from the general population. Children in these groups include those with conditions that alter the metabolism of nutrients once consumed and, of course, those with food allergies. In these cases especially, the best place to begin would be with the child's health care provider. Visit also the USDA website, MyPyramid.com, for detailed information on a balanced diet for children. An appointment with a nutritionist or registered dietitian is another valuable tool for the concerned parent to use in creating a customized plan for reaching the goal of healthy daily nutrition.
  
  

Make It a Family Affair

• Join your children in their quest and make good nutrition a way of life for your family. Print the colorful posters, charts, and graphs offered on MyPyramid.com and use magnets to affix them to the fridge. Plan weekly menus together and shop as a group. Teach your 3-year-old how to choose the best tomato from the stack or, better yet, off the vine in the backyard. Let your 10-year-old be in charge of Wednesday's breakfast or Friday's supper. Get up early on Saturday and skip the cartoons in favor of a visit to the local farmer's market. Send the kids on a supervised scavenger hunt through the grocery store for the vegetables, fruits or grains needed for the coming week's menus. Have a family contest for the best menu idea. Burn off all the extra energy you will have from eating healthy by taking a family hike, and bring along a healthy picnic lunch.
  
  

Keep it Healthy

• The emphasis should be on health and not achieving a certain look. Encourage your children to enjoy the crisp texture and scent of a garden fresh cucumber rather than focus on the calorie count. Teach them to relish the social interaction at dinner time as much as the food and you will be well on your way to achieving your goal of a balanced diet.