1. Find out what your kids are being served at school. Take a hint from Sarah Wu, aka Mrs. Q, a teacher/blogger who ate the school lunch provided to children in her elementary school every day for a year and wrote about it.
2. You can serve your kids vegetables and whole grains, but that doesn’t guarantee they’ll eat them. Try getting them invested in their food by letting them make some of the menu decisions: Set them loose in the produce section of the grocery, and have each select three vegetables and three fruits.
3. Limit red meat and avoid processed meats, which can raise the risks for heart disease, diabetes, and other illnesses. Harvard nutritionists say to eat no more than two 3-ounce servings of beef, pork, or lamb per week, and to avoid bacon, hot dogs, and deli meats entirely.
4. Serve tofu and other soy foods several times a week as a healthier protein option.