Maybe the most difficult and never-ending battle parents face is the one against poor nutrition. 

Unhealthy options are everywhere: greasy fast food, high-fat school lunches, sugar-laden vending machines. Much of it is cheap, accessible and packaged in marketing meant to appeal to children.

So, what’s a parent to do?

Maybe you can’t produce a slick TV commercial starring a fun, hyperactive cartoon character, but you can have an influence on your child’s diet. Remember that unhealthy choices are just that: choices.

Nutritious Snacks

Give your children healthy options and they’re likely to go that route. Set an example by cooking healthy meals at home and putting fruits and vegetables on the counter for easy access. If you don’t buy unhealthy snacks, your kids can’t eat them.

Away from home the struggle for healthy choices becomes even harder. But there remain options for on-the-go nutrition too. 

Fruit: If it’s partially true that only things that are bad for us taste good, the antidote may very well be fruit. Apples, oranges, grapes, strawberries, pears and countless others are among the most flavorful items on earth. Whether on their own or mixed in with yogurt or cereal, even the pickiest eaters among us can find a way to enjoy nature’s candy.

Granola: Think low-sugar, high-fiber, and try to avoid those loaded with chocolate or bits of candy. Done right, this is a quick, easy and tasty way to add often-overlooked nutrients to your child’s daily intake. Other good ideas include crumbling a granola bar into a yogurt cup or assembling a trail mix using a bar and helpings of dried fruit (raisins, cranberries, bananas).

Hummus: Dips are a great way to sell veggies to an unwilling audience. Carrots, celery, peppers, cucumbers and snap peas are just some of the healthy treats that become much more agreeable when paired with hummus. Made from chickpeas, hummus comes in many flavors, but also can be created easily at home. And if you include your child in the process, you give them ownership over what they eat.

Wraps: Using a whole wheat wrap, it’s easy enough to fill the insides with something delicious and filling like lunch meat and cheese or perhaps spinach and feta. Or you can update the everyday peanut butter and jelly sandwich by repackaging it as a burrito. 

String cheese: Depending on the kind you buy, a single serving of this favorite snack can supply up to 20% of your child’s recommended daily calcium intake. It can also be paired with some deli meat — preferably turkey or chicken — for a protein-rich treat.

Healthy Goals

If you have concerns about your child’s nutrition or overall health, one of the best ways to address those is to be consistent about nutrition. 
It sounds simple, but only have your kids eat when they are hungry. Knowing the difference between hunger and boredom can play a big role. This also goes for eating to deal with stress      or giving out food as a reward.

Whenever possible, eat together at the kitchen table and keep the television turned off. Distracted eating can keep your child from realizing they are full. Have your child put utensils down after each bite as eating fast often leads to eating too much.

Parents are busy but try to plan meals ahead of time. When you’re scrambling or in a time crunch, that often leads to trips to the drive-thru.

If possible, do not eat after 7 p.m. as it can disrupt sleep and metabolism. 

When it comes to mealtime, remember these tips:

• Drink a glass of water 15 minutes before each meal. This will help your child feel fuller and guard against overeating. Throughout the day, older kids and tweens should drink eight glasses of water.
  
  
• Serve dressings on the side. This gives kids the chance to enjoy the taste of food without those flavor enhancers that so often come with extra fat and calories.
  
  
• Don’t drink your calories. Reserve soda and juices for special occasions. We all know that soda is packed with added sugar, but juices (and especially beverages labeled “fruit drinks”) are as well.

One thing to remember through all this is the rule of moderation. Putting strict restrictions on what your child is allowed can sometimes backfire and lead to frustration. So, go ahead and allow an ice cream treat and a fast-food burger now and again. Just try to have healthy choices be the normal choices.

A fringe benefit to looking out for your child’s nutrition will be that it most likely will help you keep up yours as well. Think of it as having a buddy to go on this journey of health with you.

Healthy Fuel

What helps make a child ready to learn? Besides a good night’s sleep, it’s healthy food to fuel their brains and bodies. Making sure kids have time for a breakfast that includes protein is key for preparing them for the first half of their school day.

Parents can’t be at school during lunchtime, but packing a wholesome, appetizing lunch can go a long way to ensure kids don’t come home ravenous (and grumpy).

Kids’ lunches should be full of whole foods. Steer clear of processed items that tend to have nutrients stripped out and extra sugar added. You can also keep lunches fresh by including a variety. Sandwiches or wraps are a great standby, but try these ideas, too:

• Healthy leftovers make a great lunch. Heat pasta, chicken or casserole and put in a sturdy thermos.
  
  
• Pita pizzas are easy and fun. Top a whole grain pita with mozzarella cheese and roasted vegetables and bake ahead of time.
  
  
• Try pasta salad made with fresh veggies, cubes of mozzarella cheese and thinly sliced ham or salami.
  
  
• Hard boiled eggs or a whole grain bagel with cream cheese are solid standbys.
  
  
• Sweet treats, like a cookie or piece of chocolate, are alright — once in a while. Just be sure they’re treats, not a daily habit.

Include Kids

Involving your kids in the meal planning gives them a sense of ownership over what they’re eating. Plan ahead with kids by giving them choices like “Would you like grapes or strawberries tomorrow?” You can also go grocery shopping or to the farmer’s market together to pick out healthy produce and other foods. Help your child make a list of their favorite healthy lunch items to post on the refrigerator. Older kids can play a bigger role by making their own lunches with guidance.

Nutrition can be confusing, with so much conflicting information out there. If you ever have any concerns or questions, please reach out to your child’s pediatrician. They can help provide guidance and refer you to a specialist if needed.