Expert Insight

• Use the USDA Food Pyramid to create a basic family eating plan. The pyramid, which was revised in 2005, offers a general overview of the food groups, along with suggested percentaged and number of portions the average adult should eat. There is also an additional set of guidelines for children.
  
  

Considerations

• Focus on variety whenever possible. Lunch and dinner should always include servings of protein (lean meats), carbohydrates (whole grains, pasta or rice) and vegetables. If you have picky eaters in the family, you can find creative ways to combine the different groups in things like a chicken/veggie wrap. Pies, salads and sandwiches can also be healthy choices if you choose their contents carefully.
  
  

Options

• Choose the healthiest methods of cooking available. Grilling, broiling and roasting are best because they retain the foods' flavors without the need for added fats and oils. For quicker meals, stick to stir-frying (instead of frying) and steaming (rather than microwaving). Always use the minimum amount of oil you can. Instead, choose spices and condiments to flavor your meals.
  
  

Benefits

• Having lots of vegetable and fruit options around the house is key to awakening healthy habits in children. If you find that the family is resistant to the idea of eating a fruit as a snack, look for ways to make this more attractive. Dry fruits (no sugar added only) are a great option, because they often look like gummy candies and will appeal to kids. Canned fruits (with a touch of whipped cream) also make for a great dessert. If all fails, consider making your own popsicles by freezing fruit juice.
  
  

Prevention/Solution

• Having a healthy shopping list and a well-stocked pantry are both essential to establishing a healthy family diet plan. Because people often buy sugary, high-fat snacks when they're hungry or stressed, a premade list can solve this problem as well. Always keep lots of healthy options at home in the form of canned or frozen veggies, nuts, raisins and cereals.
  
  

Warning

• Don't skip meals. People who don't eat breakfast often overeat later. This is an important lesson for children as well as adults, and may help prevent weight problems in the long run. Also, make family meals a sit-down affair whenever possible. This encourages paying attention to what you're eating, rather than just grabbing whatever is available on the go.