Give Eating Right a Green Light

The government's 2005 Dietary Guidelines for Americans say everyone ages 2 and up should eat a variety from five basic food groups each day. You should focus on nutrient-rich foods and avoid empty calories.

But the new advice raises an old question: How do you get kids to eat right?

"What the parents are doing, the kids are doing," says pediatric psychologist Lamia Barakat, Ph.D., of Drexel University in Philadelphia. She says it's "essential" that your home environment support healthful eating.

Dr. Barakat favors keeping "go" and "no-go" foods in different places. You can further split foods into green light, yellow light and red light groups. Put green light foods, perfect for snacks, within kids' easy reach.

• Green light foods: High-nutrition, low-fat, low- or moderate-calorie foods kids can eat often: celery, carrots, broccoli, apples, low-fat yogurt, multigrain pretzels

• Yellow light foods: Nutritious but higher-fat or calorie foods that must be eaten in moderation: meats, enriched breads and pasta, full-fat cheese

• Red light foods: Foods with no nutritional value, like cookies and candy, that you should save for special treats 

Dr. Barakat also suggests:

• Trust that when kids are hungry enough, they'll eat the healthy options you serve.

• Don't use sweets to reward or punish kids.

• Set a good example for kids by eating well.

• Encourage kids to eat at normal meal times.

• Discourage snacking.

• Develop a "try it" rule for new foods.