As a mom with young children it can be really difficult to find the time, money and energy to ensure your children eat in a healthy way. You instantly have visions of standing at the kitchen washing, chopping and preparing a mountain of fruit and vegetables which is hardly appealing to anyone let alone when you have very little time to prepare a meal, cook it, eat it and wash up!! So what it is the solution?

1. Planning ahead is the key to healthy eating. Start with your weekly shopping list, think of what meals you are going to prepare and then think of the ingredients you will need. Focus on cooking one meal for the whole family and then adapting it e.g. putting a portion to one side before adding a certain ingredient and then pureeing it.

2. Quick cooking. Save time by trying different ready made sauces and adding them to chicken or fish and serving them with rice or pasta and mixing it up for young children.

3. Add vegetables to everything - if you are making Spaghetti Bolognese add a mixed bag of frozen vegetables. Mixed with all that pasta, cheese and meat your children won't notice them.

4. Eating well does not have to be expensive. Always buy seasonal fruit and vegetables, frozen or tinned. Serving your child's food in brightly coloured bowls or with their favourite TV character printed on it makes food more interesting.

5. Spend a week calculating how much you spend on eating out and don't forget to add all those snacks bought on the go such as crisps and bars of chocolate. I guarantee you will be spending a lot more than you realise! Save that money and treat your family to a day out.

6. Add more herbs and flavours to your food. If you are making a fish pie add dried parsley and experiment with herbs. Your child can even grow their own herb pots.

7. Plan to eat three to four times a day. Remember that research has shown that breakfast is the most important meal of the day. Breakfast can be anything like a banana, a piece of toast or a few spoonfuls of cereal. It really only needs to take five minutes, something is better than nothing.

8. Always, whenever possible eat together. Eating together whether at the table or on the sofa encourages your child to try new foods by watching you eat it.

9. Take healthy snacks with you. If you are going out for the day take apples and fruit juices and plan your day to come back for meal times allowing yourself enough time to prepare your meal.

10. Once a week, depending on their age, involve your children in preparing a meal such as washing some vegetables or even letting them watch you while you prepare their meal.

I challenge you to put three of these ideas into practise over the next two weeks and to enjoy the benefits which may range from the improved behaviour of your children to tightening your belt a notch!

Copyright Suparna Dhar 2008. All Rights Reserved.

Suparna Dhar is a life and career coach and runs her own practice life's canvas which provides manager's with one to one coaching and bespoke professional and personal development workshops, based on the aims of Every Child Matters.

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