Instructions: "Expecting busy family members to stop and peel a carrot (for a snack)

is unrealistic," says Janice Baranowski, a research dietitian with the Childrens Nutrition Research Center (CNRC) at Baylor College of Medicines Behavioral Nutrition section.

"Snacks need to be quick, easy-to-find and easy-to-eat."

To help improve your familys diet, try the following kitchen

"makeover" tips. A good way to start is to choose one new

"makeover" tip each week and see whether or not it works for your family. For example:
THINK SMALL: Individual portions are most attractive to the

"eat-it-now" crowd. Stock up on "grab-and-go" bottles of low-fat milk and water, boxes of 100 percent fruit juice, easy-to-eat

"tubes" of yogurt, low-fat string cheese, and snack bags of mini carrots and a favorite low-fat dip.

Pack pantry shelves with mini boxes of raisins. Re-portion packages of whole-wheat crackers into easy-to-grab snack bags.

REMEMBER, EASY DOES IT: No-fuss "salad in a bag," easy-to-thaw frozen poultry pieces, grated low-fat cheese, and canned and frozen vegetables cut meal prep time.

For quick quesadillas, casseroles and soups, cook extra chicken breasts and whole grains, rice and beans. Freeze in easy-to-thaw portions.

BE OBVIOUS: Keep easy-to-eat fresh fruit in a bowl on the kitchen counter and snack-size portions of frozen grapes in front of high-fat freezer snacks.

Keep pre-cut fruits, ready-to-eat vegetables and a small bowl of favorite low-fat dip on a "front and center" shelf in the refrigerator.

SMALL CHANGES ADD UP: Switch to 100 percent fruit juice, 100 percent whole-grain bread and ready-to-eat cereals, soft or liquid margarine, and low-fat or fat-free milk and dairy products.

Add nuts, seeds or fruit to salads. Serve more fish, poultry, and leaner cuts of meat and meals that give center stage to beans, vegetables, and grains.

DOWNSIZE TREATS: Help your family by buying smaller packages and limiting snack sizes.

ADVERTISE: Develop "in-house promotions," such as a chart that allows each family member to track the number of fruit, vegetable and whole-grain servings they eat each day.

Establish a non-food reward system and mark daily progress with stamps or stickers.

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