DIET | DETECTIVE^®

Cut the fat and sugar. Avoid adding excessive oil, sugar, and/or salt to foods during preparation. Use low fat methods of cooking such as broiling or baking instead of frying.

Set specific mealtimes. Make sure the kids understand that the kitchen is closed when the meal is over! If they choose not to eat at a particular meal, they'll have to wait until the next scheduled meal or snack to have something else.

Make your own "fast" food. Need a meal quickly? How about making an easy breakfast favorite, like whole grain pancakes with lite syrup and fresh fruit? Cereal and milk can be eaten just about any time of day for a balanced, nutrient-packed meal. Try to keep the real fast food to a minimum.

Prepare foods your kids will like. And no, that doesn't mean you have to have pizza or French fries every night! Ask your child for feedback and help in picking out healthy recipes. Including your child in the preparation and menu planning will keep him/her interested in the process.

Include something you know your child will enjoy at the meal. While you should avoid "short-order cooking" for picky kids, you should also ensure that your child doesn't go hungry even if he/she doesn't like the main dish.

Create the atmosphere. Sit down and eat with your kids, creating a calm, relaxed eating environment. This will give you a chance to learn more about your children's eating habits and which foods in particular they enjoy.

Don't be a drill sergeant. If you're serving a new food, but your child refuses to eat it, gently encourage at least one taste, but never force him/her to eat it. Kids' tastes change as they get older, so don't give up - they may decide to like broccoli one day, so keep on serving it. However, don't allow any family members to make comments about foods that could ruin the meal for the rest of the family.

Talk during meals. Dinner is especially conducive to talking about daily activities in each family member's life. Encourage everyone present to share something such as an interesting thing they learned, a joke they heard, or even just how they're feeling.

Provide water or milk as the beverage of choice at meals. Limit soda or fruit juice drinks.

Above all, set a good example! Work on improving your eating habits at the same time as you encourage your child to do so.

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