How To Choose Healthy Foods for Your Family

Parents who choose healthy meals for their families are helping their children to establish sound habits that they will take with them throughout their lives. Eating healthy doesn't have to be complicated (in spite of all the magazine articles that give contrary and ever-changing information!) or difficult; it just requires a bit of common sense.

1. Become a Label Reader: Nutrition labels offer a wealth of information, as does the list of ingredients posted on packaged foods. Many companies design their packaging to make foods appear healthier than they really are, with pictures of fruits, vegetables and natural grains prominently displayed. While these pictures may give the impression that the contents of the package are healthful, the nutrition label will tell the complete truth.

2. Stick to the Basics: Simple, unprocessed foods are generally the best, offering the most nutritional value. Whole fruit is preferable to fruit juice, and the juice is a better choice than sugar-laden "fruit" bars.

3. Be Selective about Sweets: Candies and baked goods are fine once in a while, but diets filled with sweets are generally lacking in essential nutrients. Save the gooey treats for special occasions and satisfy your family's sweet tooth with fresh, frozen or canned fruit, choosing those that have no added sugars.

4. Eat Your Veggies: Vegetables, especially those with a dark, rich color, offer great nutritional value without adding excessive calories or fats. Broccoli, carrots, sweet potatoes and spinach are all great choices.

5. Watch the Fat: A bit of fat is essential to a healthy diet, but not all fats are created equal. Choose unsaturated fats such as olive, canola or soy, keeping in mind the fact that a little goes a long way.

6. Protein is Power: Always choose lean sources of protein, with at least a portion of your family's protein coming from non-animal sources such as kidney beans, soy products, chickpeas and nuts. When selecting meats, fish and poultry, choose those that are lean and low-fat.

7. Whole Grains are Great: Whole grains are far superior to processed ones, which are nutritionally depleted. Breads, cereals, pasta and rice should all be the whole grain variety, rather than the "white" ones. Read those labels, though, since manufacturers tend to call processed bread "wheat bread," giving the impression that it is a whole grain product.

8. Build Strong Bodies: Most children enjoy dairy products, which can be a great source of calcium. Milk, cheese and yogurt are fine, choosing low-fat or fat-free varieties for older kids, teens and adults. Young children benefit from the full fat versions of these products.

9. Understand Proper Portions: Childhood obesity is at an all-time high, with inactivity, poor nutritional choices, and oversized portions being to blame. Even healthy foods will pack on the pounds if they are eaten in excess, so never force kids to "clean their plates."

10. Let Loose Every Now and Then: Everyone enjoys the occasional indulgence, and as long as it truly is occasional, a hot fudge sundae won't ruin anyone's overall health. The key is to eat sensibly most of the time, allowing for a guilt-free treat every once in a while.

Like most things, kids learn about nutrition from the examples set by their parents. Healthy eating provides children with the nutrients they need to grow and develop well, and to have the energy to maintain an active lifestyle.