It's hard to find time and energy to make nutritious meals for your family. Between working full time, and/or squeezing in kids' sports, your own workouts, and the other errands that are a part of life, it's tough to put a great meal on the table. And, we need to make 21 of those meals a week (breakfast, lunch, and dinner), a hurdle that many of us struggle with on a regular basis.

Yet it has never been more important. According to the American Society of Child and Adolescent Psychiatry, some 16 to 33 percent of children and adolescents are obese. Obesity is among the easiest medical conditions to recognize, but most difficult to treat. Unhealthy weight gain due to poor diet and lack of exercise is responsible for over some 300,000 deaths each year. The problem often continues later in life, too; doctors frequently warn us that overweight children are much more likely to become overweight adults unless they adopt and maintain healthier patterns of eating and exercise.

Nutrition for Families

Make healthy nutrition a lifestyle and be a good example to your children! If you're not sure where to start, keep reading for some helpful tips.

Breakfast
We all have been told that eating breakfast is really important. But why?

According to the Mayo Clinic, a healthy breakfast refuels your body and re-plenishes your blood sugar (glucose), giving you the energy necessary to start a new day. In addition, a growing body of evidence indicates that breakfast is good for both your physical and mental health. Studies show that people who eat breakfast - especially a healthy breakfast - are more likely to consume more vitamins and minerals and less fat and cholesterol during the day, have better concentration and be more productive throughout the morning, control their weight, have more strength and endurance, and lower cholesterol, which reduces the risk of heart disease.

While eating breakfast is important for all ages, breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat break-fast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert and creative, and less likely to miss days of school.

There are many ways to give your kids a healthy, quick breakfast, but some of them require planning ahead of time. Here are some helpful ideas:

• Boil eggs by the dozen and put them back in the egg carton (marked with an 'H' so you know they've been hard-boiled). Give your kids 1-3 of these in the morning, depending on their age, with apple slices. Kids love to peel the eggs and can eat them easily as finger food.
• Give them a bowl of low-sugar cereal (Cheerios, Life, Chex are several options) with a protein shake to drink. They could have 'chocolate milk' with a scoop of protein powder added to 8 ounces of milk. The added protein gives them an extra boost to start their day.
• Make a giant smoothie for all of you to share. Mix low-fat yogurt, blueberries, strawberries and/or raspberries with half a banana, 12 ounces of water, and 2 scoops of vanilla or banana protein powder. Add ice, if desired. This breakfast can be eaten on the go and is loaded with great nutrition.

Simple Snack Ideas

• Here are a few ideas for healthy snacks for you and your kids!
• Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins. Enjoy your 'ants on a log.'
• Mix together ready-to-eat cereal and lightly salted nuts in a sandwich bag for an on-the-go snack.
• Top low-fat vanilla yogurt with crunchy granola and sprinkle with blueberries.
• Put cubes of low-fat cheese and grapes on pretzels.
• Toast a whole grain waffle and top with lowfat yogurt and sliced peaches.
• Spread peanut butter on apple slices.
• Blend low-fat milk, a scoop of banana protein powder, frozen strawberries and a banana for 30 seconds for a delicious smoothie.
• Make a mini-sandwich with tuna or egg salad on crackers.
• Sprinkle grated Monterey Jack cheese over a corn tortilla; fold in half and microwave for 20 seconds. Top with salsa.
• Dip baby carrots and cherry tomatoes in low-fat ranch dressing.
• Inside-Out Sandwich: Spread mustard on a slice of deli turkey. Wrap around a sesame breadstick.

Don't Forget Dessert!

In a perfect world, it would be a weekly treat with most dinners being nutritious and filling enough to satiate the whole family. But, sometimes fighting that battle isn't worth it, so here are some ways you can offer your family more healthy desserts:

• Dip strawberries or apple slices in low-fat yogurt.
• Dip graham crackers in applesauce.
• Dip animal crackers in low-fat pudding.
• Dip mini-toaster waffles in cinnamon applesauce.
• Fill a waffle cone with cut-up fruit and top with low-fat vanilla yogurt.
• Break a graham cracker into bite-size pieces. Add to low-fat chocolate pudding along with a few miniature marshmallows.
• Layer vanilla yogurt and mandarin oranges or blueberries in a tall glass. Top with granola. MS&F

Vital Nutrition

Carbohydrate: Carbohydrates are the body's main source of fuel. Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits and vegetables. Other foods like yogurt, milk, beans, nuts, seeds and cottage cheese contain carbohydrates, but they also contain protein. According to the Dietary Reference Intakes published by the USDA, 45 percent to 65 percent of calories should come from carbohydrates.

Protein: Protein is necessary for growth. Protein is made up of amino acids that build strong muscles. Complete protein can be found in meats, poultry, protein powders and fish. The USDA recommends that 10 percent to 35 percent of calories should come from protein.

Fat: Fat is found in meat, poultry, nuts, milk products, butters and margarines, and oils. There are three main types of fat: saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter and cream) and trans fats (found in baked goods, snack foods, fried foods) have been shown to increase the risk of heart disease and should be avoided. Unsaturated or 'healthy' fats are found in foods like olive oil, nuts and canola oil. These fats have been shown to decrease the risk of developing heart disease. The USDA recommends that 20 percent to 35 percent of calories should come from unsaturated fats.