Let's get kids eating healthier! A letter from Rachael Ray

To me, the health of our children is the most important issue we're facing today, both as families and as a country. One out of every three kids is overweight or obese-more than triple what the number was when I was growing up. People, this is an epidemic! And it's time for us to stop the trend.

The healthy crusade starts at home. Years ago, when I was teaching 30-Minute Meals in grocery stores, kids would walk by and say, "That smells so good. I want to try some!" And the mother would say, "Oh, no. You don't like that." It makes me angry to think about it. Parents ask me all the time: "How do you fix a picky eater?" Start with yourself. When you only feed a kid chicken nuggets, you can't be surprised when she fights you about trying vegetables later in life. Even if you're a picky eater, you have to make a choice to have your kids try a little bit of everything.

Many of you are doing your part on the home front but don't know how to improve food at school. To start, we all have to be loudmouths. I travel to Washington, D.C., to discuss these topics with members of Congress, but you can effect real change in your own community. Parents should talk to school administrators and demand to see positive changes in the lunch program. For some children, it's their only access to nutritious food, and possibly their only meal all day.

My Yum-o! organization provides healthful recipes to the New York City school system, like Cheesy Mac and Trees. You can't take away kids' favorite meals, but there are smart ways to prepare them. Just by switching to whole wheat pasta, you're adding an enormous amount of protein and fiber.

All of this helps. But the only way to make real, meaningful social change is to get your children excited about becoming healthier. Grown-ups can talk all day about it, but who cares? Nothing's going to happen unless young people become part of the process, and adults respect them enough to hear their ideas. Through my work with Yum-o!, I've learned that kids are willing to change-we just need to give them the chance.

You can get involved in making healthy choices for your family, your kids and your local schools so everyone eats a little bit better. Here's how.

5 TIPS TO BE HEALTHY AT HOME
Dr. Ian Smith, author of The 4 Day Diet and father of two, says healthy habits start at home.

	1. Reduce sugar. When sugar replaces nutrients, there's a problem. Limit sweets such as ice cream and cookies to one serving a day. And try making them a little healthier (i.e., using whole grain flour in your cookies or blueberry muffins). You don't have to use a ton of chocolate chips, either-just a few will do the trick. Try this recipe: Peanut Butter Poodle Pancakes »
	2. Put your freezer to work. Kids love cold treats. Try freezing fruits like grapes or berries, which taste great by themselves or blended with milk and yogurt. My family also loves mini ice pops: Pour yogurt and fruit into an ice tray, insert a stick and freeze. Try this recipe: Oliver's Summertime Straw-bana Treat »
	3. Fake out your kids. The way food looks matters to children. They don't make distinctions between healthy and unhealthy; they think "yucky" or "yummy." So take out the "yuck" factor. My wife makes a great avocado "ice cream." In a blender, mix avocado, banana, yogurt and some cocoa powder. It has the consistency of ice cream. Or add a few colored sprinkles on top of greek yogurt: instant dessert. Try this recipe: Too-Tasty-to-Be-Good-for-You Cauliflower Mac 'n' Cheese »
	4. Get them involved. At the grocery store, we let each of our kids choose something, like their favorite cheese. Let them help in the kitchen. Also, plant a garden with five or six vegetables-tomatoes, potatoes and carrots are fun-and call it an "experiment." Kids love that word. They get to eat the fruits of their labor and see how food grows. Try this recipe: Cauldron Fondue »
	5. Improve your behavior. Drink more water and less soda. You can't go around drinking soda and then tell them not to drink it. Children are great imitators. If your kids see you snacking on baby carrots or sliced fruit, they'll reach for it, too. Out of the house, they make their own choices. So if you deprive them of anything fun, they'll gorge the first chance they get. Teach them balance: a little of this, a little of that. Try this recipe: Honey-Yogurt Dip with Fresh Fruit »

5 EASY WAYS TO MAKE CHANGES AT SCHOOL
Parents: Get involved! The School Nutrition Association tells you how.

1. Ask the school for permission to visit the cafeteria and try the food.
2. Introduce yourself to the nutrition staff. Direct any questions about ingredients or preparation to managers first; if you're not satisfied, ask to speak to the director.
3. Find out how you can participate in food-based decisions. A 2004 federal law requires schools to establish Local Wellness Policies, which are decided by a team of parents, students and administrators.
4. Check the newly launched traytalk.org, which posts up-to-date info on school nutrition programs.
5. Review the cafeteria menu with your children and encourage them to try healthy foods. Nearly every district offers fresh fruits and vegetables and whole grains.

By Rachael Ray | Photography of Rachael Ray by Melissa Golden

MORE LIKE THIS:
Exclusive behind-the-scenes photos of Rachael in D.C. »
Get involved! How to reach your representatives with Yum-o! »
Rachael's kid-friendly recipes »