We are told that we need to eat healthy in order for our bodies to be healthier. Most of us 
would agree that we need to eat foods that are better for us such as whole grains, lean meats, 
nuts, seeds, vegetables and fruits as well as low-fat dairy products. It is difficult to eat 
healthier if what we have in our kitchens is processed, high-fat or sugary foods. It is 
important to buy and stock our kitchens with natural, healthier foods in order for our family 
members to have better choices when they come to the kitchen to make a snack or prepare a meal.

It is important for kids that healthy foods not only taste good but look good too. Arrange a 
bowl of healthy snacks such as mixed nuts, and dried fruits such as raisins, cranberries, or 
currants in a spot that is easy for kids to reach. Grabbing a handful takes no time at all; 
they can do that as they walk by. Make sure that your choices you leave for them contain both 
salty and sweet items. Young, active, growing kids need to eat five or six times a day because 
they have smaller stomachs than adults and need fuel for their active lives. A healthy snack 
can consist of fruit, vegetable, dairy or protein as well as a combination of these items. 
One good example of a healthy snack would be whole-wheat tortilla, beans, and low-fat cheese. 
Another healthy snack example raisins and granola mixed together and served with a glass of 
low-fat milk. How about a banana, yogurt and a glass of water? There are many good snack 
combinations that appeal to kids and are easy for them to get for themselves.

You can make healthy food choices fun for kids by cutting them into fun shapes or by using 
food color to make them more attractive. Let your child help you shop and prepare the snack. 
Kids also model how their parents eat, so make sure that you are setting a good example by 
eating healthy meals and snacks.

Replace your commercialized condiments such as sauces that are high in sodium and artificial 
additives with homemade versions that use fresh tomatoes, olive oil, and fresh lemon juice 
and spices.

Replace your cooking and baking oils with healthier alternatives. Your natural oil choices 
are "mono unsaturated" and "polyunsaturated" and replaces the unhealthy "saturated" or 
"trans fats". You want to avoid cooking oils such as palm oil, shortening, and palm kernel 
oil. Stock oils such as sesame, olive, walnut, and flaxseed instead, which are healthier 
for you and your family members. If you will be cooking foods at high temperatures the 
choice should be canola oil as it has a higher smoke point. Organic Coconut oil is a good 
oil to cook with if you need to increase your metabolism.


When preparing salads use sesame oil or flaxseed oil. Sesame oil is high in beta-carotene 
and flaxseed oil is a good source of omega-3 essential fatty acids. You must refrigerate 
flaxseed oil.