t's time for kids to go back to school — and it's time for parents to think about what their kids are eating. Food choices affect not only children's health, but also their learning and their behavior. With overweight, type-2 diabetes, and hypertension on the rise among children, this fall might be a good time to take steps to help prevent or reduce the severity of these conditions in your kids.

If you're a parent or a caregiver for a child, it's important to understand two things about feeding children. First, your kids are taking their eating cues from you (for better or worse, you're their nutritional role model). Setting a good example for kids by eating right and exercising is one of the best things you can do to help them grow into healthy adults. You don't have to eat all foods, but if your kids see you eating and enjoying healthy foods, they are more likely to want to eat healthy foods themselves. Second, there is a division of responsibility in the parent-child feeding relationship. It is up to you to offer a variety of healthy foods to your child, but it is up to them to decide if and how much they will eat.

Once your have those basic tenets down, things get a lot easier. Now let's talk turkey about the practice of healthy eating.

Both children and adults need to start the day off right by eating breakfast. Kids who eat breakfast have better concentration, problem-solving skills and hand-eye coordination. They also score higher on tests, miss fewer days of school and are tardy less often than their hungry counterparts. Breakfast is no longer optional — it's a requirement for learning. Offer kids whole-grain carbohydrates to give them the energy they need to get through the day. Pair the high-fiber carbohydrate with some protein to help the energy last until lunch. Their favorite sugary cereal, muffin, or breakfast bar is not going to get them through the morning, so it's best to start experimenting. At the very least, mix a whole-grain cereal in with their usual cereal. Children really like to be involved in the eating process and research shows that when kids are involved in the preparation of food, they're more likely to eat it. Buy three new whole-grain cereals, like Kashi Heart to Heart, Go Lean Crunch!, and Good Friends Cinna-Raisin Crunch, and put them in canisters when you get home. Put all three canisters out on the table in the morning and allow your kids to "make their own" cereal. I recommend fat-free organic milk or plain enriched organic soy milk as a protein-rich accompaniment.

Children eat about 1/3 of their daily nutrients and calories while they are at school. Lunch is an important meal that parents should be involved in to ensure that kids are not eating empty calories. If kids want to brown bag their lunches, include them in planning and preparing them. Make sure their lunch bags contain carbohydrates, like whole-grain breads, vegetables, and fruit for energy, and protein like peanut butter, chicken, tuna and beans for growth. Check out my Sandwich Mix & Match chart on the following page for fresh sandwich ideas. Choose lunch meats that are made without nitrates or nitrites, such as those from Applegate Farms. If they must have a crunchy snack food, like chips, look for items that do not contain partially hydrogenated oil, artificial ingredients, or high-fructose corn syrup. I like the Guiltless Gourmet baked blue corn tortilla chips, Kashi TLC 7-grain crackers, and Pennysticks oat bran pretzels. Raw or toasted nuts from Flanigan Farms are also a great snack. Pack lunches in an insulated lunch box or bag that can be washed out each night. Include a reusable ice pack or freeze a bottle of water, a box of Horizon Organic milk, or a box of Hansen's Junior Juice to prevent spoilage. Remind kids to wash their hands before eating lunch to cut their risk of getting sick.

Morning and afternoon snacks are an essential part of a healthy diet for kids because they can provide the extra nutrients and calories needed for growth. They are also a great way to supplement meals with healthy foods. Make sure to keep handy a variety of healthy snacks like edamame, hard-boiled eggs, organic yogurt, trail mix, organic string cheese, veggie sticks, and fresh fruit. Kids can also make their own Fun Fruit Smoothies after school (see recipe below).

Children don't need special foods, so please don't even think of buying them those pre-packaged lunch kits. In fact, most of the foods marketed to youngsters are high in unhealthy fats and added sugars. Kids actually have similar nutrient requirements to adults and their palates can easily be trained to enjoy new foods. Don't get discouraged if your child rejects a new food on the first try — it takes an average of ten exposures to a new food before it becomes incorporated into their diet. Perhaps most importantly, aim to have fun with eating and preparing healthy foods to help promote a healthy attitude among kids about healthful eating. Try some of my healthy recipes below and go to www.gelsons.com for kid-friendly recipes and other healthy recipes that your whole family will love.

Curried Chicken Salad Serves 6
2 cups Gelson's Finest barbecued rotisserie chicken breast, skin removed, diced 1 1/2 ribs celery, diced 1/2 cup seedless red grapes, halved 1/4 cup Flanigan Farms slivered almonds 1 scallion, green part only, chopped 1 cup Horizon Organic fat-free plain yogurt	1 tablespoon Best Foods light mayonnaise 1 tablespoon curry powder - black pepper to taste 1 small Melissa's shallot, minced 6 Sahara whole-wheat pitas, halved 12 romaine lettuce leaves
In a medium bowl, combine the chicken, celery, grapes, almonds, and scallion. In a separate bowl, combine the yogurt, mayonnaise, curry powder, pepper and shallot. Pour the dressing over the chicken mixture. Toss well, and refrigerate until cold. Stuff pita halves with romaine lettuce leaves and 3 cup chicken salad.

Egg Salad Sandwiches Serves 3
6 Eggland's Best eggs, hardboiled and cooled 2 tablespoons Best Foods light mayonnaise 3 tablespoons Horizon Organic fat-free plain yogurt 2 tablespoons onion, minced 2 tablespoons celery, minced	2 tablespoons fresh dill, minced 1/8 teaspoon white pepper 9 sprigs watercress, stems discarded 1 large organic tomato, thinly sliced 6 slices Milbrook 100% whole-wheat bread
While eggs are cooling, mix the mayonnaise, yogurt, onion, celery, dill, and pepper together. Refrigerate until eggs are cool. Peel eggs and cut them in half. Discard 2 yolks and mash the remaining 4 yolks into the dressing. Dice the egg whites and mix them into the dressing. Refrigerate if not eating immediately. Arrange 2 tablespoons watercress leaves and 3 slices tomato on one side of each sandwich. Scoop 2 cup of egg salad on top and cover with other slice of bread.

Tuna Salad Serves 4
2 6-ounce cans Bumble Bee prime filet solid white albacore tuna, rinsed and drained 1/3 cup plus 2 teaspoons Horizon Organic fat-free plain yogurt 4 teaspoons Best Foods light mayonnaise 2 tablespoons Melissa's organic onion, finely minced 1 1/2 green onions, green parts only, thinly sliced	2 heaping tablespoons Melissa's organic dried cranberries 1/2 Granny Smith apple, diced small with the skin 1/8 teaspoon salt 1/4 teaspoon dried dill weed (optional) 4 ounces Kashi TLC 7-grain crackers
In a medium bowl, combine tuna, yogurt, mayonnaise, and onions. Use a fork to combine ingredients and break up the tuna. Stir in the cranberries and apple pieces. Season mixture with salt and dill. Eat immediately or refrigerate until ready to eat. Serve with Kashi TLC crackers or on whole-grain bread.

Fun Fruit Smoothies Serves 2
1/4 package (4 ounces) Nasoya organic silken tofu 1 small banana 1 1/4 cup Big Valley frozen unsweetened fruit such as strawberries, peaches, blueberries or cherries	10 ounces Langer's apple juice with calcium and vitamin C 1/2 teaspoon vanilla
Put the tofu, banana, and fruit into a blender. Add the juice to just about cover all the other ingredients. Measure in the vanilla. Cover the blender and blend until smooth, about 1 or 2 minutes. Pour half the smoothie into a big glass and drink it for a snack with a slice of multigrain toast on the side.