We all know that establishing healthy eating habits begins early. The bond between a mother and child begins with that first feeding. The connection between food and human bonds continues to grow as the mother provides this very basic necessity. Food becomes associated with comfort and safety. This bond that revolves around food does not have to end when the baby starts eating finger foods. The best way to assure that your child develops healthy eating habits is to make it a fun time that everyone shares together‰Û_but beware, there are dangers and obstacles along the way.

Between infancy when that first important bond is established and the time when a preteen or teenager starts cooking in preparation for adulthood, there is a gap in the food bond. These important years can be lost, even though they are the most important in establishing lifelong eating habits. Children are bombarded by hundreds of images and messages everyday promoting unhealthy snack foods and habits that result in a number of problems later on. After all, a child who prefers green beans over potato chips will not result healthy quarterly profits. The only ones getting healthy by these unhealthy advertising campaigns are the corporations who prey on those at a most impressionable age. Instead of producing children with healthy eating habits, we end up with the next generation of junk food junkies. This sets them up for a lifetime of the health related problems that go along with it. What is also lost is that bond that revolves around food. In extreme cases, eating disorders can develop. But fear not, the situation is not hopeless and there are many things that parents can do with their young children to keep the connection going and help them to avoid the dangers that lurk outside of the refrigerator door.

The answer to the dilemma lies tucked somewhere behind the sea of crayon pictures and magnets that hold them up for all to admire. We are more likely to want to do something that is fun over something that is not fun. If something is not pleasant we are likely to avoid it, right? Kids do not jump up and down shouting, ‰ÛÏDo it again, do it again!‰Û over things that are not fun. So, dear Watson, the key to getting children to eat healthy foods is to make it fun. Many times, it is difficult when the children are very small. Their hands have not developed the fine motor control that they will have later. Their attention span is fleeting. So what is a parent to do? Here are a few suggestions that may help to solve this perplexing dilemma.

First, children love making and doing things. They love eating things too. We all know that if we do not provide them with enough time for doing things, they will find their own creative substitutions. If we combine making things, doing things, and eating things, it is a sure winner. Making fun things with food can help to develop not only healthy eating habits, but it can help to develop fine motor skills and provide stimulation as well.

Raw vegetables such as cauliflower, zucchini, green beans, red lettuce, carrots, and bean sprouts provide an entire art box of creative ideas. First start with a plate. Think of the many ways that a child can make a picture out of the vegetables. You could make a face by putting down a bed of lettuce leaves and using a carrot for the nose, cauliflower eyes, and green beans for the mouth. Add some bean sprouts for hair, or perhaps some ranch dressing for dimples. With a little imagination, carrot sticks could become the legs of a dog with a zucchini sliced lengthwise for the body. Carrot sticks, green beans, or bean sprouts could easily become a field of grass with pretty flowers. I am sure that your child will have thousands of ideas. An adult will have to cut them into appropriate pieces, not too big for little hands. They can be easily stored in ziplocs in the refrigerator.

Another idea is to use healthy cereal, such as granola. Give them some different sizes of containers and let them pour from one container to another. They can eat a little along the way. How about having them throw cherry tomatoes into a cup. Help them make a vegetable train that snakes and curves right into their mouth. Pretend that cauliflower is an alien and you have to eat it before it eats a population of ‰ÛÏearthlings‰Û in the form of peas. The sillier you get, the more fun they will have. If you have to help them with ideas in the beginning, that is great. Play with them, it will help to keep that bond growing and make it even stronger.

Who says that eating vegetables has to be boring? If you make it fun, it builds an entirely different outlook on cauliflower and Brussels spouts. They will remember good associations and fun times connected with vegetables as a child. They may not remember where those connections come from, but they will remember the fun and closeness that was the result. Playing games with vegetables is a great way to build motor skills, provide important stimulation, promote closeness, and build healthy eating habits long before they can understand the unhealthy messages that they will be bombarded with soon enough. Playing with their food is good for them, as long as it is healthy and they eat it in the end.

Many of us can remember it. We were sitting at the table when a plate of pale, lifeless, overcooked, overboiled, plain squishy green peas were plunked in front of us. We were handed a spoon and threatened with, let‰Ûªs all say it together, ‰ÛÏYou can‰Ûªt get up from that table until you eat everything on your plate!‰Û I remember that looking at that plate of green peas somewhat resembled a long prison sentence to be served, with no chance for parole. I was lucky, my mom was not patient, if I sat there long enough, she would plead with me to eat just one spoonful, but I know others were not so lucky.

As an adult, my husband and I are trying to consciously join in the effort to eat more vegetables and fruits in our diet. In an effort to attempt to add more green to the table, as well as our lifestyle, I decided to stock up in the vegetable aisle. While preparing dinner one night, my husband asked what was for dinner. I said asparagus and broccoli. In a knee jerk reaction, his face blanched and grimaced. He immediately retorted, ‰ÛÏYuck, I am glad that someone in the household likes them.‰Û The reaction was so sudden, that I realized that it was not an insult to my cooking ability, but instead, a deep-rooted childhood memory. In the end, he was pleasantly surprised by the grilled fair with lemon juice and rosemary. Luckily for him, he no longer grimaces at the thought of anything green from the kitchen.

I have learned many things throughout my life, one of which is that properly cooked peas can be eaten with a fork and do not require a spoon. Another is that we develop stereotypes from our experiences with certain things in life. The old adage that you don‰Ûªt have a chance to make a first impression is just as true for a head of broccoli as it is for a job interview. The first experience that our children have with a food item will make an impression that will last a lifetime. Those that are repeated will cause a knee jerk reaction that does not have to pass through the brain circuitry before exiting the mouth. We, as parents, have a responsibility to our children to make sure that this knee jerk reaction is, ‰ÛÏOh great! Broccoli tonight!‰Û instead of ‰ÛÏYuck, I am glad that someone in the household likes broccoli.‰Û

The task at hand is not as difficult as it would at first seem. The first step is to go to our cupboard and throw out any old cans of pre-cooked peas that may be lying around. They will not be any more appealing to your kids than they were to you. Trust me, if you serve them up and threaten your kids with your mother‰Ûªs old lines, those peas will not seem to by any less of a prison sentence to your kids than they were to you. Don‰Ûªt do that, we now have new ways in our arsenal that are much more humane.

The first step is to realize that in order to build a positive impression, the emotion behind the association must be positive to start with. Let‰Ûªs tie on an apron and get one for our kids too. We are going to have some fun in the kitchen!

There are many ideas that are fun and tasty. One idea is to make veggie kabobs. Kids love making kabobs. They are fun to assemble and the creative ideas are endless. They can be grilled, baked, or broiled. The first step is to soak some bamboo skewers in water for at least 30. This makes certain that the skewers do not scorch or catch on fire before the veggies are done. While the skewers are soaking, the vegetables can be cleaned and cut into small pieces. Pieces about an inch or two are best. The children can participate with this according to their age or ability. This is an excellent time to teach older children those wonderful rules about safety and cleanliness in the kitchen. Don‰Ûªt miss out on this teachable moment. You have their attention for once, use it.

Some great kabob ideas include mushrooms, tomatoes, corn on the cob cut into 2-inch lengths, broccoli, cauliflower, carrots, zucchini, yellow squash, bell peppers, onions, tomatoes, garlic, fennel, kohlrabi, or bok choy. With vegetables that tend to fall apart, wrap them in tinfoil to keep them together. Sauces such as teriyaki, or Italian dressing, can be used to baste while cooking, or try a little ranch dressing after they are cooked. Can be served with rice, couscous, risotto, garlic bread, foccacio, or Texas toast. A wonderful fruit salad makes a perfect end to the fair. The important thing is to have fun and make it taste good.

Another idea that is great for kids is to get tortilla wraps and let the kids make their own wraps. They can add the dressing of their choice and cheese to make it more delectable. Grilled veggies can also be used in the wrap. This can be used in place of the standard salad at the beginning of a meal, or makes a wonderful take-along snack for picnics. If one of the children does not want to try a certain vegetable, don‰Ûªt make threats. Try gentle encouragement. If they still do not want to try it, eventually, they may come around after they see everyone else enjoying it. Positive peer pressure does work.

Some final thoughts about the Zen of broccoli and other vegetables are that it needs to be colorful and appetizing to make kids (and adults) want to eat it. They may have heard bad things about the food before they even try it and these messages can be a powerful force to overcome. Try these suggestions and if everything fails, use your ultimate weapon, melt some cheese over it. Kids will eat anything with some melted cheese and don‰Ûªt forget to sprinkle generously with hugs and kisses.

This past year I have spent a large amount of time researching nutrition and food.

Although it doesn‰Ûªt make me an expert by any means, it has helped broaden my knowledge base for the family and myself.

When I talk to my extended family and friends common phrases surface like ‰ÛÏits so expensive‰Û and ‰ÛÏdoes it really matter?‰Û

When making the initial transition to organic foods it generally does cost more, but we have found the long-term benefits help out-weigh the short-term costs.

You really have two choices: one, throw out everything you currently have which usually doesn’t quite jive; or two, phase in the organic foods as you run out.

Lately, it seems that even the bigger grocery chains have come on board and offer their store brand in organic. Often these items are generally good values and convenient. My favorite grocery store is ‰ÛÏWhole Foods Market‰Û, there is just a feeling that happens after walking through their doors. Maybe, because it feels friendlier or just doesn‰Ûªt seem as commercialized. Whole Foods carries their store brand called ‰ÛÏ365‰Û some products are organic other items are not organic.

I have found this nifty wallet sized shopping list available by the Environmental Working Group.

You can cut it out and keep it in your wallet. To get the wallet size shopper’s guide vist www.foodnews.org

It lists the top twelve fruits and vegetables to buy organic and calls these the Dirty Dozen.

1. Peach, 2. Apple, 3. Bell Pepper, 4. Celery, 5. Nectarine, 6. Strawberries, 7. Cherries,

8. Kale, 9. Lettuce, 10. Grapes, (imported) 11. Carrot, 12. Pear.

On, this wallet sized list you will also find the top 15 cleanest fruits and vegetables, which they refer to as the lowest in Pesticides. The following is the list of the cleanest:

1. Onion, 2. Avocado, 3. Sweet Corn, 4. Pineapple, 5. Mango, 6. Asparagus, 7. Sweet Peas, 8. Kiwi,

9. Cabbage, 10. Eggplant, 11. Papaya, 12. Watermelon, 13. Broccoli, 14. Tomato, 15. Sweet Potato.

Just remember that although these fruits and vegetables normally contain lower concentrations of pesticides, it is important to wash all your fruits and vegetables thoroughly before eating.

I have to admit… it’s easy to become fanatical about this whole organic thing. We feel better since changing our food choices and you also may find similar results.

If you are interested in learning more about the food industry, I recommend the Food Inc. DVD featured in the righthand column.

We have shared the movie with family members and friends. As quoted by the Washington Post, “Everyone Should See Food, Inc.”

Providing healthy snack choices that kids will enjoy can be a challenge. It is often much easier to open a bag of chips, or open a can of pop than it is to fix a healthy snack. When kids are hungry, there is no time to wait. The longer they have to wait, the more likely it is that they will opt for the bag of potato chips. The key to getting kids to choose the healthy foods over the not-so-healthy ones is to have it ready when they want it.

It is like Moms have to play beat the clock so that the unhealthy foods do not win. Kids can learn that healthy eating does not mean hunger. The task is not as difficult as it would seem with a little preparation and a lot of imagination, Moms can win the race against junk food and instill the idea that healthy foods are more satisfying than junk foods and that they don‰Ûªt have to be complicated.

In order to pull it off, you first have to begin with the grocery list. The ingredients must be on hand in order for it to work. The grocery list should include items such as pita bread, tortilla wraps, bagels, English muffins and every type of vegetable imaginable. Cheese is essential, as well as ranch dressing, spaghetti sauce, and other family favorites. The list should vary from week to week so that it does not get boring. With these few items on hand, an almost endless variety of combinations can be prepared in just a few minutes. Before long, your kids will discover which ones are their favorites.

The key is preparation. Veggies need to be pre-chopped and stored in zip locks or other containers so that they can just be thrown on without any effort. Even though chopping does not take much time, at 3:00 in the afternoon between band practice and soccer practice, it is overwhelming and not likely to get done. The key is to chop it ahead of time. If any meat is left over from last night‰Ûªs dinner, tear it into pieces and place it in zip locks as well. This is a great way to use those odd leftovers.

Of course, some of you are lucky and have kids that will be happy to munch on carrot sticks and cantaloupe chunks. If you are, then these ideas simply provide a little extra treat. However, if you are like most, the lowly carrot stick by itself does not a satisfying meal make.

First start with the bread, then add a layer of sauce, then add a heaping helping of veggies. Top with the cheese of choice then microwave or stick on the grill for a few minutes. Almost any combination makes a healthy, fast snack that they will love.

Some of our favorite combinations are:

Pita stuffed with veggies, leftover meat such as chicken or turkey, ranch dressing and cheddar.
Tortilla wraps, salsa, veggies and chicken or turkey, and cheddar or provolone.
Bagels as an open face snack topped with ham and cheese.
Instant pizzas can be concocted using English Muffins as the bread base, topped with spaghetti sauce, mozzarella and your favorite toppings. These are much healthier for you and your kids that those frozen greasy things from the store, and much tastier too.

The key point is that healthy snacks do not have to be complicated or take a lot of time and effort. With just a little imagination and preparation, your kids will learn that they can have healthy snacks that are ready in a snap!