GOOD nutrition and a balanced diet will help your child grow up healthy. Whether your child is a toddler or a teen, you can take steps to improve nutrition and encourage smart eating habits. Five of the best strategies are: 1. Have regular family meals; 2. Serve a variety of healthy foods and snacks; 3. Be a role model by eating healthy yourself; 4. Avoid battles over food; 5. Involve kids in the process.

But it's not easy to do this when everyone is juggling busy schedules and convenience food, such as fast food, is so readily available. The following are some suggestions to help you incorporate all five strategies into your routine.

Give priority to family meals. Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Children who take part in regular family meals are more likely to eat fruit, vegetables, and grains, less likely to snack on unhealthy food, and less likely to smoke, use marijuana, or drink alcohol.

Stock up on healthy food. Most kids, especially younger ones, will eat what's available at home. That's why it's important to control the supply lines. Follow these basic guidelines.

Work fruit and vegetables into the daily routine, aiming for the goal of five servings a day. Make it easy for your child to choose healthy snacks by keeping fruit and vegetables on hand and ready to eat. Other good snacks include yogurt, peanut butter and celery, or whole-grain crackers and cheese. Serve lean meats and other good sources of protein, such as eggs and nuts. Choose whole-grain breads and cereals so your child gets more fiber. Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as boiling, grilling, roasting, and steaming.

Limit fast food and other low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so your child doesn't feel deprived.

Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and milk instead.

(SD-Agencies)