Good nutrition and a balanced diet helps

children grow up healthy. Whether your child is a toddler or a teen, you can take steps to improve nutrition and encourage smart eating habits. The top five strategies are these:
Establish a regular time for family meals.
Serve a variety of healthy foods and snacks.
Give a good example by following a nutritious diet.
Avoid food fights.
Involve children in the process.
However, it is easy to take these measures. Our days are filled with responsibilities, and convenience foods are always at hand.

Here are some suggestions to incorporate all five strategies into your routine.
Family Meals
Family meals are a comforting ritual for both parents and children. A Children like the predictability of family meals, and parents have the opportunity to catch up with their children. Children who participate in regular family meals for these features:
is more likely to eat fruits, vegetables and cereals
is less likely to eat unhealthy snacks
less likely to smoke, use marijuana or drink alcohol

In addition, family meals offer the opportunity to introduce new foods to the child and that you lead by example in taking a healthy diet.
Adolescents may not be enthusiastic about the prospect of a family meal, this is not surprising because they're trying to establish their independence. However, some studies have shown that teens still want the advice and counsel from their parents, so when family meals should be used as an opportunity to reconnect. You can also try these strategies:
Allow your teen to invite a friend to lunch.
Involve your teen in meal planning and preparation of food.
Make the mealtime is a pleasant and where you feel comfortable, no lectures or sermons.

What constitutes a family meal? Any time the family eat together, whether that is food brought from a restaurant or home cooked meal. Strive to serve nutritious foods and setting a schedule in which all are present. They may have to eat a little later because one child is in a sport. They may have to setting aside time on weekends as a brunch on Sundays, when everyone can come together as a family.