Home Healthy Habits Fuel for Kids Potato Facts Nutrition Links Ask Our Experts Healthy Habits With all of the fast food temptations available, how do we help our children make healthy choices and ensure balanced nutrition becomes a part of daily life? Tip #1 - Knowledge is Power The most important strategy for promoting healthy eating is to empower through knowledge.  Improving our children's knowledge of healthy eating and nutrition will create an appreciation for a healthy lifestyle that will stay with them as they grow.  Discuss the reasons why incorporating important foods such as potatoes into their diets is essential to fitness and fun. By developing an overall awareness and understanding of the value and necessity of healthy eating, you will teach your children to stop and think about food choices before they make them. Tip #2 - Make a Plan Work together to plan healthy meals and snacks, source easy recipes and methods of preparation.  Write your plan out and post it in a high traffic area in the kitchen.  This is an especially helpful reference tool for older children who are able to prepare snacks for themselves. Look at quantities together.  Decide how much is enough ahead of time so that overeating is avoided when hunger pangs hit. Be cognizant of the fact that routine and structure are important elements of a healthy diet.  Make sure you incorporate a daily eating pattern into your plan. To easily incorporate potatoes into a healthy snack routine, prepare them ahead of time, and refrigerate until needed. Don't forget to include baked potatoes on your snack list.  They take minutes in the microwave and can be topped with cheese, low fat sour cream or salsa for example to make a nutritious, fast snack option. Tip #3 - Be a Role Model Above all, be a role model yourself.  Children emulate what they see their parents doing.  Work and home schedules can be hectic, which is all the more reason to fuel with complex carbohydrates, such as potatoes, which will work to give you energy - all day.  Take the time to eat properly and incorporate physical activity into your daily routine. Set limits on sedentary activities and try developing regular after work and school programs that allow you to exercise with your children.  For example, look into a membership at the local YMCA, walk, roller blade and cycle together after dinner, or challenge family members to a round of basketball in the driveway.  Regular exercise and healthy eating is a win-win ticket to developing a positive self-image. Tip #4 - Shop Smart Healthy eating really starts in the supermarket.  To avoid making the wrong choices through impulse buying, take the time to make a list of healthy food needs before you leave the house.  In fact, keep a running list in a high traffic area in the kitchen on which you may add items as the week progresses. Consider the recipes you will be preparing as part of your weekly snack and meal plan and include ingredients on your list. Choose whole foods whenever possible.  When purchasing processed foods, read the labels carefully watching for items such as trans fats and artificial ingredients and colouring. Above all, don't shop for food on an empty stomach. Experts tell us that poor, impulse choices are often made when shoppers are hungry! Tip #5 - Pack Nutritional Lunches and Snacks Work together with children to teach them how to pack their own nutritional lunches and snacks.  By referring to the Canada Food Guide, instruct them on all of the food groups required for a balanced diet.  Keep "lunchable" items that fit into food group categories on hand, for quick and easy packing. For hot lunches, prepare potato recipes ahead of time and store in a thermos.  If a microwave is available in the school cafeteria, prepare potato recipes ahead of time and store in a microwave container for easy re-heating.