• Introduce them to new foods and explain how it works in the dish. Children will become even more interested in the food that you have prepared when given the opportunity to participate in the creation of the meal.
• Offer them a chance to be creative by asking them what they think of the ingredients or if they would add anything to the dish if they could.
• Kids have a blast when they’re allowed to sample and smell ingredients, or participate. If you are baking, allow kids to try and crack eggs, roll out dough, mix in the blueberries in the pancake batter or even scoop cupcake batter into the muffins liners. Remember its okay if they make messes; they’re still learning!
• Name food funny names. Laugh with them. Ask them if food resembles anything. Make weird shapes with food. Above all, just have fun!

3. Plan out meals: Allow children to choose foods that they enjoy, save money, and avoid eating fast food.

• Try traditional comfort foods lightened up such as spaghetti and meatballs made with lean turkey and whole grain pasta, or even spaghetti squash. Make tacos leaner with chicken or turkey. If you prepare burgers, use whole grain buns and add a healthy side such as my sweet potato fries with fun dipping sauces or apples with peanut butter. If your child loves boxed mac and cheese, try adding chicken breast and sneaking in peas or broccoli, also try using less cheese, skim milk and whole grain pasta for the recipe.
• Write down, research and look for recipes that you can make ahead of time, or even freeze if that is convenient. Crockpot recipes are another great option. Stick to the meal plans and try your best to cook at least 3 days per week. Make extra batches and stick it in the freezer to save for another weeknight dinner.
• Have breakfast for dinner one day per week! Healthy pancakes, eggs and chicken or turkey sausage are easy and fun for kids.
• Incorporate more vegetables in meals. It’s very easy to sneak these in. Chopped broccoli in burgers or in tacos. Or even baked sweet potatoes with a little bit of cinnamon and brown sugar will make a great side.

4. Try out healthier substitutions: Children will want to eat the foods that are offered to them more, so introduce them to healthier alternatives.

• Instead of allowing your child to have ice cream for dessert, try a fun alternative such as my banana ‘ice cream’ that they can make at home. Let them choose fun toppings, such as a couple chocolate chips, crushed graham crackers, coconut, or nuts. Also feel free to swirl in nutella, peanut butter, strawberries, or cocoa into the banana ice cream itself.
• During dinner, avoid loading up on empty calories. For example, instead of always serving bread with your pasta, try a salad first with a healthy dressing and seasonal fruits or vegetables.
• Simple switches are easy. For example, if your child loves french fries, try making your own baked fries at home with olive oil and sea salt. Choose to spread avocado or hummus instead of mayo on their sandwiches. Try and cook with leaner meats.
• As mentioned above, it’s easy to reduce the amount of sugar and calories in baked goods by using healthy all-natural substitutions. Instead of regular milk use unsweetened almond milk and easily save calories. When I bake I use applesauce or greek yogurt instead of all of the oil or butter; it makes breads and muffins moist and protein packed! I suggest trying some of my makeover banana bread recipes such as my Healthy Coconut Banana Bread, or the Dark Chocolate Raspberry Oatmeal Banana Bread for a healthy snack made with minimal sugar and little to no butter! Kids will ask you to make them over and over again!

5. Choose healthy snacks: It’s important to be a food role model because children imitate your eating habits.

• Choose fruits and vegetables instead of chips and cookies to provide kids with energy and good nutrition. Dips are a wonderful way to encourage children to eat vegetables. Mix nonfat plain greek yogurt with a Hidden Valley Ranch seasoning packet and supply lots of carrots, broccoli, celery, and whatever else you think your child may enjoy.
• Other options? Apples and peanut butter. Hummus and carrots. String cheese and whole grain crackers. A handful of almonds with a banana. A slice of toast with peanut butter. Smoothie made with yogurt. All natural applesauce.
• On the go? Pack plastic bags with nuts and dried fruit. Toss in a few dark chocolate chips or some air popped popcorn if you’d like. Keep a few of these in your car, that way you won’t have to stop for fast food. I also love healthy all-natural granola bars. Try purchasing the kinds that aren’t loaded with sugar and covered in chocolate… or make your own!

Last but not least, remember to allow treats!

Enjoying sweets is one of life’s simple pleasures. As long as children can recognize how to make smart food choices, and how to have a healthy balance of food in their life, then having a cookie, an ice cream sundae, or french fries from their favorite fast food joint isn’t a big deal.

I hope you’ve enjoyed some of my suggestions. Now go have some fun!