We all have heard it. We all know it to be true, and some of us have even accepted that eating healthy is THE key for long, healthy, and happy lives. It is very well known that our bodies require food for the essential nutrients, energy, and the ability to fight off illness. Some foods are better than others, as in the choice between cookies or celery. Some are even better than that, the cream of the food crop, you might say. These foods at the top of the health list are known as superfoods, because they are super-rich in vitamins and have been
proven to improve your health and reduce your risk for many diseases just by eating them.

Superfoods are especially good for you because they're jam packed with more vitamins, minerals, and extra compounds than other foods, even healthy ones. These magic ingredients are good for your health and easy to process. Things such as omega-3 fatty acids, fiber, vitamins and minerals, and many things that are impossible for me to pronounce (let alone spell) are all found in these foods. Superfoods have been involved in countless scientific studies to back up the health claims made for them, and they haven't failed a test yet.

So you want to chuck everything and run out to stock up on these miracle foods, right? Not so fast! To begin using superfoods in your diet, you really should start slowly and ease into it. tart by doing something simple; change your snack of potato chips or candy to a cup of low fat flavored yogurt, and trade out lunch of a Big Mac combo meal for a baked chicken sandwich with light mayo, a side salad, and some string cheese. Once you feel comfortable with this change, you can start to incorporate more super foods.

Getting your family and friends involved will provide a support system and make things even easier. This is actually a very simple change to make, and the benefits you'll reap are priceless, but it does require that you do it and keep up with it. Don't change your habits just long enough to loose a few pounds and then run out to Ben and Jerry's to celebrate your weight loss. Don't laugh, I've seen people do this. I promise you'll be much happier if you stick with healthier eating.

Does this mean you must forsake frozen treats for good? No. No one will stone you for that ice cream a couple times a week of frozen yogurt last weekend. In fact, these can co considered a source of necessary fat and nutrients, especially the yogurt. Just be sure to practice moderation, and you have no worries.

This is a battlefield so gruesome that many parents prefer to not even attempt it.  Your kitchen can become the most hated area of your whole home for everyone involved.  But there are a few ways that this scenario can be avoided.  If you are changing the eating habits of your whole family, start with yourself first.  Once you are happy eating better, then you can work on the kids and your spouse (if they haven't already been converted.)

The easiest way to get a child to eat healthy is to start young.  Every parent has got to go through the process of finding out what their kids love, what they will tolerate, and what will end up on the wall.  This is going to happen whether you choose to feed your child healthy or unhealthy food, so you might as well make it healthy.  The problem arises when you decide to make a change for the better and your child, who is used to (and loves) their current unhealthy eating habits, resists with full force.  This can happen at any age once they're set in their ways.

Changing the eating habits of your whole family doesn't have to end in tears with every meal. Just like anyone, kids need to be introduced to healthy eating slowly.  This can be a positive change that you go through together, rather than against each other.  There are just a few golden rules to follow.  Consider them Kitchen Commandments.

Thou Shalt Pick Ye Battles.

If your child loves carrots but feeds broccoli to the dog when you're not looking, don't fuss. Don't cause a fight that will push them further and further into rebellion. Don't give them broccoli for dinner. Instead mix a small amount in a homemade salad dressing, or a smoothie. Someday, their tastes may change and they decide to they love broccoli. It happens all the time.

Thou Shalt Include Ye Children in Meal Preparation.

Many children love to assist in the kitchen. They feel important and it creates a great bonding opportunity. So let them help by washing or tearing vegetables, help them set the table, or even ask them to help you choose the food to make (within boundaries.) If your child is to the point they hate helping, ask them very nicely to do small things for you and give them lots of praise on what a great job they did without patronizing them. It helps build their willingness to do it again.

Thou Shalt Make iMeals Fun.

One way to encourage kids both to help in the kitchen AND to eat the food, is to make the preparation fun. Make the food into fun shapes or play kids music while you prepare. You could make the preparation into a game, make sound effects and be as silly as you want. You'll be surprised to discover that you want to be in the kitchen more and more, too.

Thou Shalt Use the Power of Variety.

As self explanatory as it may be, variety is the key. Your kid hates broccoli? What about with cheese sauce? Hates milk? What about Soy Milk? Don't give up on a food imply because it's gets rejected when it is made one way. If you have tried all ways you can think of to prepare the food, then chalk it up as a no-go. For example, I discovered there is nothing on this planet that will ever make me eat lima beans...I'd eat worms first!

That's really all it takes to begin the path to a healthier lifestyle. Four commandments? I'm either very lazy or very easy to please, you decide.

As with all diet changes, getting your child to eat healthy will take a little bit of work, some understanding, a healthy dose of creativity, and a whole lot of patience. It will also take compromises here and there. The end result is well worth the battle, though. So keep it up and one day your child will thank you.