Getting kids to eat healthy can be difficult. They tend to be picky and they know what they don't like. Childhood obesity is one of the saddest yet preventable issues now growing in the U.S. According to the National Center for Chronic Disease Prevention and Health Promotion, childhood obesity has more than tripled in the past 30 years. The prevalence of obesity among children aged 6 to 11 years increased from 6.5% in 1980 to 19.6% in 2008. The prevalence of obesity among adolescents aged 12 to 19 years increased from 5.0% to 18.1%. Overweight children grow into overweight adults, so it's important to establish good eating habits early.

1. Lean Chicken Tenderloins with Reduced Sugar Ketchup or Light Honey Mustard This dish is similar to the fried chicken tenders your child could choose off almost any fast food menu, and find in the frozen food section from companies such as Tyson, but the difference here is that when you grill the un-breaded chicken, you preserve all the protein and vitamins in the meal with no unnatural additives so your child gets everything they need. Teaching your child about food preparation now could make a world of difference later when they are faced with their own choices. These can be bought in the meat section at any grocery store and usually range between $4-6.
   
   
2. Grilled Cheese on Wheat Toast with Skim Milk Cheese and Baked Potato Chips Everyone loves grilled cheese regardless of age. It's one of the tastiest, simplest meals you can prepare and it is sure to satisfy your kids' taste buds. With these slight substitutions, you will have your kid eating healthier without even knowing it. White bread loses most of its nutritional value during processing. If you teach your kids to prefer whole wheat now, they won't have to fight the battle later. Whole wheat is much higher in fiber, vitamins [B.sub.6] and E, magnesium, zinc, folic acid and chromium. Low fat or skim milk cheese is a better option for cheese because it has less calories, less fat, and more nutrients. You can cook the grilled cheese on a Teflon-coated griddle or skillet for best results. Make sure to use canola oil or olive oil cooking spray. A side of baked potato chips will fill your child up and chips just feel natural with a grilled cheese. The benefit is less calories, no trans fat, and a lot less oils and processing.
   
   
3. Lean Turkey Burgers on Wheat Bun The good thing about kids is they really don't ask a lot of questions. If little Jimmy wants a burger, give him a burger. You don't have to tell him its a lean turkey patty or that the bun is wheat. He doesn't have to know it's any different. Imagine if healthy eating is what you were used to. How thankful would you be to have been taught that habit? Give your child that gift. These changes are not more expensive and the taste is similar, if not better. Low fat mayonnaise, reduced sugar ketchup, and mustard with lettuce, tomato, and pickles, makes this the perfect meal for anyone. It's quick and easy to prepare too!
   
   
4. Mandarin Oranges with Greek Yogurt Dip One of the best things you can teach your child is healthy snacking. All throughout life we will be faced with times that make us want to eat or when we are hungry but not ready for a meal. Fruit and yogurt is a great, delicious way to fill the void between meals and is not very high-calorie. Apple slices and grapes are another good option. Greek yogurt is one of the most popular new health foods on the market, scrumptious and packed with vitamins and minerals like calcium that your child needs to grow strong and fit. It won't be hard to get this one into their diet. It's a crowd pleaser. Just make sure you rinse the mandarin oranges if they come in a can. There's a lot of added sugar high fructose corn syrup in canned goods and your child definitely doesn't need that. We're going for fresh here.