Hi Mrs. Smith,

This is a big question, so I'm going to tackle the basics.

A balanced diet means you are including a wide variety of foods in your diet (by diet I don't mean restriction, just want you typically eat).

To break it down you look at each food group.

Grains, breads, cereals - Make sure you are selecting whole grains.  For example, bread should have a minimum of 2-3 grams of fiber per slice (you can find bread with 5 grams).  When you cook spaghetti, choose whole grain pasta, etc.

Fruits and vegetables - To make sure you and your family are getting what you need, include a fruit and vegetable with every meal and snack.  This can be as easy as baby carrots with a turkey sandwich on wheat bread for lunch.  Throw in a tomato and lettuce and you've added even more veggies.  Have a piece of fruit or juice with breakfast.  Keep a bowl of fruit on the counter for easy access during the day.

Meat - Select lean options (loins and rounds tend to be the leanest cuts), alternate between beef, poultry, fish, and vegetarian meals.  Don't forget to include legumes (good protein source and high fiber) and try to include at least two meals with fish each week.

Dairy - Low fat dairy (2% milk is not considered low fat) should be three servings everyday, such as milk with cereal at breakfast, slice of cheese with lunch, and yogurt for a snack.

Mypyramid.gov is another good source for balanced diet tips and basic info.

For creative cooking ideas, turn to your favorite cookbook and modify recipes with healthier ingredients. 

Eating habits are ingrained from childhood, so it's great you're working to start your little ones off on the right foot!

All the best,

Lisa Nelson, RD, LN

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