Here are a few healthy snack ideas for you that will satisfy those cravings, but also keep you on track for your weight loss goals:

High Fiber Diet Cookie Recipe

4 cups of oatmeal (not instant or quick cook)
1 can of cannelloni beans (15 oz), drained
½ cup sugar
½ cup brown sugar
1 tsp vanilla extract
1 tsp baking soda
1 tsp baking powder
1 tsp ground cinnamon
1 cup chopped raisins or dates
½ cup flaked coconut
½ cup chopped walnuts

Place the oatmeal in a blender and blend until the consistency of flour.    Pour into a bowl and set aside.

Place the beans in the blender and blend until smooth.   Stir in the white sugar, brown sugar and vanilla.

Combine the ground oats, baking soda, baking powder and cinnamon – blend with the beans.

Stir in the dates or raisins, coconut and walnuts.  Drop heaping spoonfuls onto a greased cookie sheet.  Bake at 325 degrees for 10 to 15 minutes.

Source: loseweightandgethealthy.com/2011/04/healthy-snacks-for-weight-loss/

Crab Stuffed Mushrooms

Ingredients:

3 tablespoons light or regular mayonnaise
3 tablespoons fat free sour cream
3 tablespoons Italian seasoned dry bread crumbs (panko crumbs can be substituted)
3 tablespoons shredded Parmesan cheese
1 teaspoon finely chopped garlic
1 can (6 1/2 ounces) crabmeat (or 1 cup fresh crabmeat), rinsed and drained well
Dash or two Tabasco
Black pepper to taste
18 medium sized mushrooms, stems removed

Preparation:

Preheat slow cooker to high heat.
Meanwhile, in small bowl, combine mayonnaise, fat free sour cream, bread crumbs, Parmesan cheese and garlic. Fold in the crabmeat. Add Tabasco and black pepper to taste.
Spoon heaping teaspoons full of crab filling into mushroom caps.
Arrange mushroom caps (crab side up) in the bottom of the preheated slow cooker. Add cover and cook on HIGH for about 2 hours. Reduce heat to LOW and serve the crab-stuffed mushrooms from the slow cooker if desired.

Yield:
Makes 9 servings (2 mushrooms per serving)

Nutritional Information:
Per serving: 59 calories, 5 g protein, 4 g carbohydrate, 2.5 g fat, .6 g saturated fat, 16 mg cholesterol, .5 g fiber, 177 mg sodium. Calories from fat: 38 percent.

Source: medicinenet.com/script/main/art.asp?articlekey=98067

Spinach Squares

Ingredients:

1 egg
1/4 cup egg substitute
1/2 cup low-fat milk
1 cup unbleached or all-purpose flour (whole wheat can be substituted for half of the flour)
1 tsp salt
1 tsp baking powder
2 tbsp butter or canola margarine, melted
1/3 cup fat-free or light sour cream
8 oz reduced fat Monterey Jack cheese, cut into 1/2-inch cubes
2 10-ounce boxes frozen chopped spinach, thawed and drained (gently squeeze excess water with hands)

Preparation:
1. Preheat oven to 325°F. Coat a 9x9-inch baking dish with canola cooking spray.
2. Beat egg, egg substitute, milk, flour, salt, baking powder, melted butter, and sour cream in mixing bowl on medium-low speed until smooth batter has formed.
3. Stir in cheese cubes and spinach. Pour into prepared pan, spread evenly with spatula, and bake about 35 minutes. Test center to make sure it isn't runny. Let sit about 10 minutes before serving.
4. Cut the spinach squares after they come out of the oven, then keep them refrigerated. Just eat them cold as a snack or warm what you need in the microwave. These are a low-calorie, higher protein snack with only 17 grams of carbohydrate per serving.

Yield:
9 side servings or snacks

Nutritional Information:
Per serving: 188 calories, 12.5 g protein, 17 g carbohydrate, 8 g fat (4.5 g saturated fat), 45 mg cholesterol, 2 g fiber, 525 mg sodium. Calories from fat: 38%.

Source: medicinenet.com/script/main/art.asp?articlekey=59552

There’s a good reason why those initially added college weight-gain pounds are referred to as the freshman fifteen.  Everybody identifies with it.  In my case, it was more than fifteen, too.  I remember being so excited with my new wardrobe when my first year of college started, but by homecoming in late October, my pants were getting tight and my mid section was beginning to resemble a small inner tube.  You know what I’m talking about ladies; the infamous muffin top.  And this was in a traditional university where I always had access to healthy cafeteria selections, too.  For people getting an online degree it’s really important to make good food choices, because what’s in your kitchen is going to be your only study break food option.

Don’t Have Things Handy That Are Bad For You

Fortunately, I got things under control by making sure that I paid attention to getting good exercise and changing my diet.  The biggest trick for me was being really strict about my shopping habits.  You can’t pig out on items that aren’t in your kitchen.  Just not having a large bag of potato chips available is half the battle.  So, step one for healthy study break recipes has to be making very thorough grocery lists and then sticking to them when you’re in the store.

Cut Down on Salad Dressing

One of the first things I did was cut out salad dressing altogether.  I had been eating a lot of salads and thought I was eating healthy.  But when I started looking at the labels on my favorites—bleu cheese and ranch—I was shocked at the amount of calories I had been slathering on my salads.  One of my classmates used lime juice as a salad dressing and I found the idea a little revolting, at first.  But the more I used lime juice in place of salad dressing though, the more I liked it, until I actually began to crave the refreshing citrus tang.

Actually Read Food Labels

It’s really easy to think that you’re eating appropriately sized food portions.  But if you’re not paying attention to food labels, it can be difficult to know what your daily calorie consumption is.  Don’t get me wrong, you shouldn’t be obsessing about caloric intake, but getting an idea of what your average caloric intake ought to look like and what different foods actually contain calorie-wise can help you trim unwanted empty calories.  The math is pretty easy really.  If you consume more calories than you use in a day, your body adds it in fat weight.  If you burn more calories than you consume, you’ll lose some weight.

Avoid Prepared Foods in the Center of the Supermarket

Obviously it’s okay to indulge in your favorite guilty food pleasure occasionally.  But it should be the exception rather than the rule.  It should be a treat, not a lifestyle.  A great way to do this, along with your carefully prepared grocery list, is to stick to the safe zone of the groceries perimeter.  Almost every supermarket has the same layout.  All of the fresh fruit and vegetables are typically among the first things you encounter on the outermost lap of the store.  Next comes the dairy section with milk and soy milk options.  Eggs can typically be found here as well.  Then, the deli section, where you’ll want to be careful.  Past the deli section you can find lean meats.  If you make the majority of your grocery purchases from the outer perimeter of the grocery, you’ll be eating fewer empty calories and trimming those freshman-fifteen in a hurry.

This has been another guest post by J.S.. Visit her website: online degree

Summer is a time to loosen the schedule and relax with your kids. If you have two growing children like I do, however, that relaxed schedule could mean frustration when it comes to keeping track of what they’re eating during those warm days.

A Snack Schedule

Even though summer provides time for your family to take it easy, a schedule that details meal and snack times will help keep you from hearing from your kids about their hunger. Write up meal and snack times on a piece of poster paper and hang it up where everyone can see it.

Add a list of acceptable snack choices – like a handful of grapes, a granola bar, a cheese stick – and guidelines regarding how much your children can have;  for example, my children can have two snacks each during morning and afternoon snack time.

A Wide Variety

It might be tempting to have a stockpile of processed food for snacks, but few of them are healthy. There are many ways to use fruits, vegetables and whole grain crackers or bread to make some healthy snacks that kids will love. In addition to fresh fruits and vegetables, make sure you have a selection of nuts, dried fruit, cheeses and lean meat.

Snack Ideas

Keep snacks light, healthy and easy to grab for those last-minute picnics or hikes this summer!

*A Twist on the PB&J – Use different combinations of foods to avoid the usual peanut butter and jelly sandwiches. Serve up a strawberry and cream cheese sandwich on whole wheat bread or small bagels for a cool change.

*Wrap it – For change from sandwiches, use different flavors of tortillas - including whole wheat varieties - to combine ingredients for tasty wraps. Start with an open tortilla and grated or cream cheese. Pile on veggies and lean meat and roll for an easy snack.

*Mix it - trail mix may traditionally be raisins and nuts, but there's a wide range of choices to combine into a yummy trail mix of your own creation. Portion them out into small sandwich bags or reusable containers for easy transport. You can use many different ingredients, including:

-Granola

-Carob chips or banana chips

-Shredded coconut

-Ginger (crystallised)

-Marshmallows

-Nuts, such as almonds or pecans

-Legumes, such as peanuts or baked soybeans.

-Dried fruits such as cranberries, raisins, apricots, apples, or candied orange peel

-Chocolate: chips, chunks, or M&M's

-Breakfast cereal

-Seeds, such as pumpkin seeds, cashews or sunflower seeds

*Keep It Cool - Freeze peeled oranges or bananas and blend with juice or yogurt for a cool treat. For a change, use blueberries or strawberries or a combination of fruits. Freeze them after blending and combine them with chopped nuts and chocolate shavings as a substitute for high-fat ice cream.

*Dip It – Kids love to dip! Use fat-free Greek yogurt to dip carrots, celery, cucumbers, broccoli and tomatoes and use low-fat or fat-free flavored yogurt to dip fresh strawberries, orange slices, or banana pieces.

As you relax with your kids, enjoy your time together as you feast on a variety of fun and healthy snacks!

Kelly Wilson is a busy mom and freelance writer. For more information about how healthy snacks can keep your smile strong and white, contact Dr. Todd Beck, a Dentist in Portland, Oregon.

This is just a quick post to share a link to a survey that is being done by a healthy food producer, Respect Natural. They make veggie burgers, chickenless nuggets & patties and steam-in-the-bag rice products.

Here's a link to the survey they are doing about lunch kits. They may be coming out with a  healthy alternative to the lunch kits that you see now in your grocery stores. Please take a minute and give them some feedback that will help them to develop a healthier alternative for kids for lunch.

http://svy.mk/lHHPT0

I know that many of you have kids and would love a healthy alternative to what's out there now. Thanks for your participation.

If you are a diabetic, chances are that following a strict diet pattern is a major challenge for you. Diabetic people also get hungry frequently. This calls for in-between mealtime snacks. However, given the fact that diabetics must watch their sugar levels throughout the day, the snacks have to be low calorie, healthy, and must fit the overall daily meal plan. We’ve listed 10 everyday healthy snacks that can be incorporated within your daily diet plan. These snacks have been put together to add interest and flavor to your daily diet, apart from helping you stay satiated and healthy. However, check with your personal doctor before you add any of these items to your diet plan.

1.    Raw Fruits and Vegetables

Raw vegetables are full of valuable nutrients, water and fiber. If you stick to raw vegetables that are low on natural sugars, the veggies will actually help regulate or lower your blood sugar. Try eating carrots, grape tomatoes, broccoli, cucumbers, red and green peppers and cauliflower.

To make the raw veggies interesting, make a dip using nonfat yogurt with a little Dijon mustard, olive oil, salt and pepper. Or you can make yourself a nice salsa or a hummus dip. Don’t use more than a tablespoon or two of dip.

2.    Whole Fruits

Whole fruits make excellent healthy snacks and they can be carried anywhere with you. Eat whole apples, papayas, guavas and so on. You need to check with your doctor if you are allowed to eat fruits, since fruits may not be recommended if your sugar levels are uncontrolled. Fruits like grapefruit, oranges, nectarines, grapes, tangerines and persimmons contain about 8-10% sugar. Get a list of the fruits that are allowed for diabetics in general and stick to that list.

3.    Munch on Nuts

You can munch on whole nuts such as cashews, peanuts, almonds, walnuts and pecans. These contain high levels of healthy monosaturated fats, which help lower both cholesterol and heart disease risk. These nuts also contain fiber, which is good for blood sugar regulation and digestion. Note, however, that most nuts are very high in calories, especially calories from fat. Munch on nuts, but keep your portions small. A handful of nuts are sufficient to give you an energy boost and keep you satiated.

4.    Sugarfree Hot Cocoa

If you feel hungry but are not interested in eating something, try a cup of hot Sugarfree cocoa made of 70% cocoa. The greater the cocoa percentage, the more heart-healthy the drink. The taste will still be rich, while the lack of sugar and fat makes it a healthy, filling liquid snack. Use fat-free milk and blend it with a sachet of sugar-free cocoa mix, and enjoy the calcium and antioxidant boost.

5.    Baked Chips With Salsa

For an easy, filing and crunchy snack that tastes great, make some fresh salsa with tomatoes, onions, cucumber, olive oil, salt, pepper and chilies if you want them. For an added crunch and nutrient boost, herb up your salsa with chopped coriander, parsley and oregano. This will give you a necessary boost of vitamin C. Bake your chips instead of frying them to reduce the calories. A handful of low fat baked chips will give you the necessary carbohydrates, potassium and protein while the salsa offers freshness and crunch. This is one of the best snacks for those afternoon cravings.

6.    Fatfree Popcorn

Popcorn is high-fiber, crunchy and very filling. The smell of popcorn kennels as they pop satisfies your senses as well. You can either opt for low fat microwavable or air popped popcorn, or pop your corn in a thick-bottomed pan. A single serving of popcorn, provided you don’t go overboard on the oil, will give you only 45 to 60 calories and a couple of grams of fat.

7.    Thin Wheat Crackers With Hummus And Tomatoes

Crackers are a good way of keeping hunger pangs away. Choose thin whole-wheat crackers that are baked without butter or oil. Eat these with a creamy hummus dip made of chickpeas, garlic and sesame tahini. This snack brings you several essential nutrients along with great flavors. Add a few slices of firm red tomatoes for the vitamin C. Restrict yourself to about 12 crackers at a time.

8.    Colored Bell Peppers With Low-Fat Dip

Chop up green, red and yellow peppers into long thin strips. Eat them along with a homemade, low fat dip of yoghurt with seasonings and herbs. You can also try low fat sour cream with seasonings.

The crisp, sweet peppers will give you a terrific boost of vitamin and nutrient goodness while the yoghurt dip will give you the much-needed calcium. You can enjoy good quantities of this snack, as the raw peppers are very low calorie. Go easy on the dip though. If you are not confident of making a nice dip on your own, you can buy a good low fat dip from any health store.

9.    Fatfree Flavored Yogurt

Yoghurt makes for a great snack at any time and it’s healthy as long as it’s fat free. You can buy fat free yoghurt in different flavors; they make wonderfully sweet and nourishing treats. Yogurt gives you carbohydrates, protein and fat. If you buy fruit-based yoghurts, you get the additional vitamin C and fiber from the fruits as well.

A single cup of yogurt can provide you with 30 percent of your daily calcium requirements. Live-active cultures within the yoghurt help calcium absorption as well, keeping your digestive system healthy.

10. Sugarfree Frozen Bars Of Fruit Juice

On a hot summer afternoon, what can be better than a cold bar of frozen fruit juice? You can buy these refreshing fruit pops or create your own. Frozen fruit bars are low in sodium and are predominantly fat free. Puree different fruits, add your favorite sweetener to it and freeze it in Popsicle containers to make your own juicy frozen fruit pops.

This guest blog post was written by John, who runs an online scrubs store where you can shop for branded lab coat, scrub sets and jackets.

So, I’ve committed to sending my own college kids care packages with healthy snacks. The first attempt I made included fresh fruit and sandwich materials with lean meats and cheeses. While I’m positive it was appreciated, my pocketbook didn’t thank me. I had to choose a fast shipping option when I mailed it, and it was more costly than I liked. However, I will still send a box full of fresh fruit and whole foods once in a while because it’s so good for my daughter’s health and wellness. And it makes me feel like a good mom.

Some dry foods that are great for hungry college kids that are easier to ship through the mail are boxes of dry cereal like Cheerios, Product 19, Kix, and Mini Wheats. I especially like sending Cracklin Oat Bran; it can be eaten straight out of the box, and taste like tiny granola bars. Nuts are always a great choice. Make various trail mixes. One of my favorites includes almonds, cashews, dried cherries, and dark chocolate chips.

Here’s an unusual and tasty recipe I found for baked chick peas. Mix together 1 15-ounce can chickpeas, rinsed,1 tablespoon extra-virgin olive oil, 2 teaspoons ground cumin,1 teaspoon dried marjoram,1/4 teaspoon ground allspice, and1/4 teaspoon salt. Bake it at 450 for about 30 minutes. When it’s cool, toss it in a large Ziploc bag and add it to your care package. They turn crisp in the oven, and are a great alternative to spicy chips.

Another great couple of items to send are black re-fried beans and salsa. Mixed together and dipped with tortilla chips are a great way to get protein while snacking. This is especially good with blue tortilla chips. Sweet potato chips often have vitamin A, so those are nice alternative to regular potato chips as well.

All these items can be shipped fairly inexpensively with domestic or ground shipping. They last longer than whole foods and help keep a college kid full and stay healthy.

1. Granola (or their favorite crunchy cereal) and low-fat, organic yogurt

This is a great snack idea for kids who can't get enough of their favorite cereals. Pack the cereal or granola along in a separate bag with a container of their favorite flavor of yogurt. Kids can have fun mixing and eating the two during snack time and be getting the vitamins and nutrients they need throughout the day to stay healthy and energized. This combination can be used for healthy snacks after school days or on non-school days as well.

2. Ants on a Log

Ants on a log is just a clever title for celery filled with crunchy peanut butter and topped with sweet raisins. Celery and peanut butter is a classic, kid-approved combination that is always a healthy snack parents can agree on for the perfect balance of protein and vitamins. Adding sweet raisins to the top will bring a little more fruit nutrients into your child's diet, while making it a more fun food to eat.

3. Fruit Kabobs

Kids can often be tricked into eating food that is good for them if they are presented in an exciting way. For fun fruit kabobs, you can slice up different fruits into fun shapes that your kids will love. For example, use cookie cutters to make pineapple hearts, apple stars and triangle-shaped melons. You can use dulled kabob sticks that will keep the fruit secure without putting your child at risk for injury. Fruit kabobs are sure to quickly become a favorite with your child. If you're uneasy about the kabob stick, simply put the cut up fruit in a container and your kid will be sure to love it all the same.

4. Whole wheat crackers with cheese, peanut butter or hummus topping

You can find whole wheat crackers from all the most popular cracker brands your kids already love. Whole wheat is better than other types of crackers because it is nutrient dense, protein dense and full of healthy fibers to give your child energy and improve his or her heart health. Let your child choose from a favorite food dip of peanut butter and hummus or apply some sliced cheese. You can't go wrong with this nutritious and delicious snack.

5. Frozen yogurt on a pretzel stick

This snack involves a bit of creativity, but it's sure to be your child's favorite replacement for artificially flavored and sugar-filled popsicles. You can buy popsicle-shaped molds at many stores around the country, or you can simply use an ice cube tray for smaller pops. For the popsicle molds, you simply pour in your child's favorite, organic yogurt and place a sturdy pretzel stick in the middle. The pretzel stick will act as the popsicle stick so your child can have a healthy snack even after the popsicle is gone. Leave these in the freezer overnight and wake up to healthy snacks for a hot summer's day!

About the author: Diane Johnson writes about a number of her interests including shopping, <a href="http://www.classesandcareers.com/">online classes</a>, and traveling.

Reduced fat peanut butter- In my opinion, peanut butter can be put on anything, and the reduced fat tastes even better than regular peanut butter. Spread it on whole wheat toast, a piece of celery, or any other healthy snack you may have around the house. Even making the switch from regular peanut butter to reduced fat will make a difference, regardless of the nutritional value of what you pair it with.

Salsa- Like peanut butter, salsa can be put on just about anything. Use it as an alternative to creamier dips for chips, and even if the chips aren’t healthy, the snack as a whole will be better for you. You can also use it instead of ranch dip for vegetables or even replace mayonnaise with salsa on a sandwich for a unique low-fat spread.

Bananas- All fruits are great to have around the house, but bananas are most beneficial. Because of their size, they are more filling and will keep you from getting hungry as quickly as you would with a cup of grapes. Freeze them or combine them with your reduced fat peanut butter for a different take on the fruit. They are an easy grab and go snack either way.

Celery- Like fruits, all vegetables are good to have, but celery has the fewest calories of all the vegetables. Many people don’t like the taste on its own, but combined with peanut butter or salsa, the vegetable is much more enjoyable.

Raisins- Snack on raisins on their own or combine with fresh fruit or some reduced fat peanut butter and celery for ants on a log. Raisins alone as well as treats like ants on a log tend to be a hit with children, and are an easy way to get your kids to eat healthy.

Nuts- Peanuts, almonds, pecans, pistachios, and other nuts are nutritious snacks that come in similar form to the beloved potato chip. Open a can of peanuts and you’re ready for a night in, and they also make a great party snack. Combine them with raisins for a delicious trail mix that is always a crowd pleaser.

Dried cereal- A half cup of cereal, especially fiber-conscious brands, is a healthy and filling snack on its own, but combined with nuts, fruits, or raisins it is a snack of which you will never tire. There are endless combinations you can make, so you are never stuck with the same old cereal snack.

Keeping any combination of these foods in your house will help you transition quickly into an easy healthy lifestyle. Before you know it, you’ll bypass the potato chip aisle completely in the grocery store.

Nicole Rodgers has been involved in nutrition for 3 years; she currently contributes to a health insurance blog and explains how eating healthy can impact a family’s budgeting.

Weaning kids from a strict diet of mac n' cheese can be difficult, but it's doable.

Making healthy snacks fun is one way to get kids to eat them. Moorpark mom, Stacie Wheeler, cuts sandwiches into circles and adds raisins for eyes on this happy face.

Making healthy snacks fun is one way to get kids to eat them. Moorpark mom, Stacie Wheeler, cuts sandwiches into circles and adds raisins for eyes on this happy face.

Luckily, my daughter, Kaila, is a pretty good eater most of the time. I’ve tried to prepare her balanced meals and expose her palate to a variety of foods and flavors since she was a baby. Yet when it comes to the dreaded salad (also referred to as “ewww leaves”) or the diabolical broccoli, Kaila’s fork will not go near these healthful greens without a fight.

If most kids had the choice, they would survive off of macaroni and cheese, juice and cookies. How do we get our children to actually like vegetables and healthful foods so that we can help them initiate a healthy lifestyle from a young age? For me it takes a little creativity in the kitchen and a semi-strict food routine.

First of all, I make most of our meals at home. Of course, we partake in take-out or fast food once per week or so; I don’t believe in withholding an occasional Happy Meal from Kaila as a treat, but I like to have control over what ingredients go into her meals and I have that control at home. For the most part, I use a majority of organics, and I steer clear of high fructose corn syrup and MSG.

I’m very adamant that Kaila cannot have a dessert unless she finishes most of her dinner or meal; yet, I don’t force her to clean her plate. This way she understands portion control, and can make an aware decision when she’s full. Often times a “dessert” is a small package of fruit snacks, one or two cookies or a treat she can choose from in an approved treat bucket I keep in the pantry.

Sometimes we moms have to learn to be artists or magicians in the kitchen to get our kids to eat. The simple step of cutting out her sandwich with a round cookie cutter and affixing raisin eyes and drawing a chocolate syrup mouth gets her excited over lunch.

Creating silly names for things also works wonders. Green onions look like “squids” before they’re chopped up, broccoli are “little trees,” and any meat can be called “chicken.”

It may take 15-20 exposures to a new food before a child will try it. Some parents hide the veggies in sauces or bake them into inconspicuous items. I’d rather Kaila eat her vegetables in their recognizable state and create that positive association. But if your child is super picky, and this is the only way to guarantee they receive their proper nutrition, please proceed.

Snacks are limited in our house. If she asks for one I give her the option of two or three she can choose from. Usually that includes a yogurt, an apple or maybe some crackers.

Kaila also loves to help cook and bake with me, and allowing your child into the kitchen can positively affect their relationship with healthy foods.

Most important is being a role model for good nutrition. This allows our children to follow suit and choose healthy food choices—so next time you are in the kitchen with your child, opt for bottled water instead of that soda.
Share some of the ways you get your kids to eat healthy foods. What are your favorite snacks to give them? Tell us in the comments.

Originally published on http://moorpark.patch.com/articles/mac-no-more

Do you have kids in your home who are picky eaters? Do your kids crave junk foods and only want to eat sugary or salty snacks? When you set the right example by making healthy food choices, controlling your portions and eating according to a basic schedule your kids will learn to do as you do.

As a mom, I've had experience dealing with three daughters with varying degrees of pickyness about food. I have found that kids learn early on that you really can't force them to eat what they don't want to eat. But I also learned to choose my battles and not make the kitchen table a war zone.

Since this can be such a contentious issue when you have young kids, I'd like to share some tips about how you can set a good example for your kids to encourage them to make healthy food choices.

Eat a variety of healthy foods
Be adventurous and expose your children to lots of different kinds of fresh fruits and vegetables, prepared in healthy ways.

Teach your kids safe food handling skills
Always wash your hands, work on a clean surface and use clean utensils. Teach your children how to properly handle kitchen tools and keep sharp objects away from tiny hands.

Bring your kids to the grocery store and teach them how to choose healthy foods
Without getting obsessive about counting calories and fats, explain to your kids the health benefits of eating minimally processed foods, how prepackaged foods often have a lot of added sugar and/or sodium.

Drink lots of water rather than juices and soft drinks
If your kids do not like to drink plain water, experiment with flavoring your water with slices of lemon, lime, cucumber, or mint leaves.

Turn the TV off and eat meals together at the table as a family.
Don't read at the table and banish cell phones and electronic devices from the meal table. Teach your children to focus on the meal and the time with family.

Establish a meal time routine
Do your best to serve meals around the same time each day. If possible, schedule at least one meal a day where the whole family is present at the table.

Avoid eating junk foods
If you want your kids to establish healthy eating habits you must set an example. Do not eat the foods that you would not want them to eat.

Encourage your kids to try new foods
Everyone can get into a rut sometimes as far as eating goes. Encourage your kids to be adventurous and taste new foods at least three times before they declare that they 'hate' that particular food.

Finally, be flexible. As I mentioned earlier, meal time is a special time for families. You don't want to make the dinner table a battle ground. Offer your children healthy choices and encourage them to expand their palate and try new foods that might end up becoming their favorites.