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Whether you have a toddler or a teen, here are five of the best strategies to improve nutrition and encourage smart eating habits:

1. Have regular family meals.
2. Serve a variety of healthy foods and snacks.
3. Be a role model by eating healthy yourself.
4. Avoid battles over food.
5. Involve kids in the process.

But it’s not easy when everyone is juggling busy schedules and convenience food, such as fast food, is so readily available.

Here are some ways to incorporate all five strategies into your routine.

Family Meals

Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in regular family meals are also:

• more likely to eat fruits, vegetables, and grains
• less likely to snack on unhealthy foods
• less likely to smoke, use marijuana, or drink alcohol

In addition, family meals offer the chance to introduce kids to new foods and to act as a role model for healthy eating.

Teens may turn up their noses at the prospect of a family meal — not surprising because they’re busy and want to be more independent. Yet studies find that teens still want their parents’ advice and counsel, so use mealtime as a chance to reconnect. Also, consider trying these strategies:

• Allow your teen to invite a friend to dinner.
• Involve your teen in meal planning and preparation.
• Keep mealtime calm and congenial — no lectures or arguing.

What counts as a family meal? Any time you and your family eat together — whether it’s takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a child who’s at sports practice. It can also mean setting aside time on the weekends, such as Sunday brunch, when it may be more convenient to gather as a group.

Refined and unrefined grains

The foods listed above (apart from potatoes) are all produced from grains, such as wheat, corn or rice. They should be a part of all meals, filling about a third of your plate. They can come in two forms – refined or unrefined (often known as whole grains).

Refined grains have been stripped of their outer bran coating and inner germ during the milling process, leaving only the endosperm. They include white rice, white bread and white pasta.

In a whole grain the bran, germ and endosperm are all still present. The bran is an excellent source of fibre; the germ is a source of protein, vitamins and minerals; and the endosperm supplies most of the carbohydrates, mainly in the form of starch. Unrefined or whole grain forms provide far more nutrients than their refined counterparts.

Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

Most people get their whole grain from wholemeal bread or whole grain breakfast cereals such as porridge, muesli or whole wheat cereals. Choose a whole grain variety over processed or refined grains, and look out for added sugar or salt.

Other whole grains include:

• Wheat
• Oats
• Maize
• Barley
• Rye
• Millet
• Quinoa
• Wild rice

A nutritious lunch will help children and adults maintain energy levels and concentration through the afternoon.

Make your own lunch

If lunch is dictated by what’s available – whether a sandwich bar, petrol station, corner shop or fast-food outlet – then choosing to make your own meal provides a nutritious and healthy alternative, and saves money.

Lunchboxes don’t need to contain just a soggy sandwich and a packet of crisps. Ensuring the meal contains fruit and/or vegetables, a good helping of starchy carbohydrates and some dairy products will result in a nutritionally balanced lunch.

Healthy options

Avoid boredom setting in with some alternatives to sandwiches.

• Try soup – a flask of warm vegetable soup can provide a portion of your five-a-day and boost fibre intake. Homemade versions can be tailored to personal taste, but shop-bought ones are fine, too (check the label to avoid those with a high salt content).
• Rice, noodles, lentils, couscous, bulghur wheat and pasta can form the basis of salads, accompanied by chopped vegetables, fruit, seeds and nuts to boost vitamin and mineral intake. You can also add protein such as chicken, tuna, prawns and soya.
• Leftovers from your meal the night before, such as homemade pizza, omelette or quiche, can all be eaten cold the next day, accompanied by a green salad.
• Use different varieties of bread throughout the week, such as wholemeal, granary, oat-topped, seed-based, ciabatta, rye, bagels, wraps, pitta, baguettes and rolls. Choose wholemeal varieties for maximum nutrients (such as fibre, B vitamins, vitamin E and magnesium).

Accompaniments

Fill out your lunchbox with the following:

• Fruit – include fruit such as apples, grapes, plums and berries. Chopped fruit, fruit salad or dried fruit such as apricots, raisins and dates can be easily handled and eaten by children. A fruit smoothie is also a healthy option.
• Vegetables – chopped vegetables such as carrot, celery and cucumber can be included with dips such as hummus to provide a nutritious snack. Cherry tomatoes, sliced peppers, baby corn and sugar snap peas are great for adding colour and are easy for young children to eat.
• Desserts – fruit can be added to low-sugar jelly, or mixed in with natural yoghurt for a tasty dessert. Yoghurt drinks or small pots of custard or rice pudding can top up calcium intake and provide an alternative to more sugary or fatty options. If you like cakes and biscuits, try varieties such as hot-cross buns, scones and malt loaf. Include your favourite cake once in a while, but keep the portion small.
• Variety is key to keeping lunchboxes appetising and appealing. Sandwich fillings can be packed with salad to add colour and nutrients, and accompanied by low-fat nutritious options such as lean meat, fish, egg and low-fat cheese.
• Adding a treat every now and then is fine – try fun-size chocolate bars, snack-sized packets of biscuits and sweets to keep portions small and the calorie, fat and sugar content low.
• Drinks – use tap water, or mix it with low-sugar squash or some fruit juice to add flavour. Unsweetened fruit juice and smoothies count towards one of your five a day, but avoid too many sugary drinks which can add lots of extra calories. Milk-based drinks, without added sugar, are a healthier option for teeth than sugary alternatives.