A family plan for healthy eating A family plan for healthy eating (December 08, 2004)

You can help your kids build healthy bodies by starting with these meal-planning and pantry-stocking strategies:

** Plan meals by choosing the vegetables and fruits first. Stock up on the fresh, seasonal fruits and vegetables so plentiful in the area. Make them your starting point for meals instead of imagining a juicy grilled steak on your plate first, and leaving the green stuff as an afterthought.

** In the supermarket, stick to the perimeter when filling your cart. Along the outside walls of most supermarkets you will find fresh foods that are the foundations of a healthy diet. The aisles in between will overwhelm you with refined sugars and starches and lots of additives.

** Shop alternative markets for healthful snack and beverage choices. You'll find some great products in stores such as Traders Joe's and Whole Foods. Remember: If cookies, chips, and sugar-loaded drinks aren't in your pantry, the kids can't binge on them when they're hungry!

** Have ready-to-eat fruit and veggies available at all times. If it is washed, cut up, and out for the taking, the kids will grab some whenever they walk by. Keep bagged servings in the fridge to take on the go.

** Learn about and read food labels. By law, most food products list the nutritive values they contain per serving. Compare nutritional values of similar foods and choose products with lower levels of saturated fats and sugar.

** Variety, variety, variety! Choose many different foods prepared in a variety of ways. This is the best way to ensure that your teens get all the vitamins and minerals they need.

** Don't try to change the world overnight. Start gradually with some obvious changes. Switch from white bread to whole wheat; introduce brown rice once a week; offer whole-wheat crackers and cheese after school; add fruit to every breakfast. Reasonable goals will facilitate your family's success.

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