Between shopping, carpooling and cleaning the house, just getting the kids fed can seem like an overwhelming job. Still, we all know that feeding your children is about more than putting whatever you can find on the table. That's why we've come up with a don't-have-to-think-about-it guide for healthy eating. Designed by Seattle dietitian, Lola O'Rourke, these guidelines make choosing from the right food groups quick and easy. Plus, we've added some recipe ideas for quick meals.

Green light foods

Dinner's three hours away and the munchies are driving your kids mad. What can you serve to help curb their appetites? O'Rourke suggests filling them up with these tasty foods, healthy enough to eat pretty much any time they want. But remember, the key to healthy eating is moderation. So even though these foods are low in calories and high in good-for-you nutrients, it's wise to stick to reasonable serving sizes. Check out mypyramid.gov to learn what and how much we should all be eating.

• Vegetables
• Fruits
• Water
• Beans and legumes
• Whole grains

 

Proceed, but use caution

While you wouldn't want to overdo it on these foods (they're high in fat, calories or in some cases mercury), O'Rourke says the following options offer some of the best sources of protein, healthy fat and valuable nutrients that your family needs. So fill your plates wisely and enjoy only the recommended number of servings a day.

• Dairy
• Meat
• Nuts
• Fish

 

Only once in a while

We already know that they're not the best foods to reach for, but sometimes a sweet, salty or greasy treat just hits the spot. As long as you indulge in moderation (a max of once a week for most of these items), there's nothing wrong with having a treat every once in a while, says O'Rourke. But we still recommend that you try to make your tempting diversions as nutritious as you can, so check out our healthier suggestions below.

• Juice
• Cake
• French fries
• Potato chips
• Doughnuts

 

General healthy eating tips

There's a lot more to nutritious eating than heaping veggies on a plate. Here are a few general tips to help turn your family's eating habits healthy.