Eating behaviors your children learn early in life will stick with them into adulthood.
Most parents know home cooked meals are best, but their busy lifestyles make it difficult.
So how can you ensure your child’s nutritional health despite a busy lifestyle?

Make sure your child eats breakfast. Avoid sugary foods such as breakfast cereal first thing in the morning. This gives a quick burst of energy but then soon after your child will be drained. Breakfast should always include a protein and/or healthy fat such as:

• Two eggs, whole wheat toast and fruit would be a great choice.
• Whole wheat toast with peanut butter and all fruit jam.

Avoid letting your children get too many calories from liquids. Getting too many calories from liquids has been implicated in childhood obesity and early onset type 2 diabetes.

• Avoid calories from liquids that provide no nutritional value such as soft drinks and sport drinks.
• Use appropriate serving sizes when you and/or your children drink milk and orange juice. 8 oz of milk is considered one milk serving and a 4 oz glass of orange juice is one fruit serving.
• Have your child eat fresh fruit instead of drinking fruit juices.

Just say no to trans-fatty acids. Medical research shows that trans-fatty acids are far more dangerous than saturated fats. Margarine and vegetable shortenings top the list of trans-fatty offenders and processed foods are loaded with them.

Give kids fresh fruit and vegetables for snacks. Go for a variety of colors of fruits and vegetables to ensure that your child is getting all the needed vitamins and minerals.

• Keep a snack of raw vegetables and yogurt dip in the refrigerator.
• Have fresh fruit on hand at home.
• Make fruit smoothies from fresh fruit but watch portion sizes.

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