The more your child knows about foods and food preparation, the better the chances that he or she will be able, and inclined, to have a snack that is more involved (and more nutritious) than opening up a pack of potato chips and doughnuts and washing them down with a soda. Teaching the safe operation of kitchen equipment and utensils (appropriate for age and ability) will greatly enhance the scope of what can potentially be prepared. Knowing relatively simple tasks such as how to heat foods in the microwave or blend fruits, juices, yogurt, low-fat milk, etc. into tasty, nutritious smoothies creates an almost infinite variety of healthy snack choices. Other basic skills include how to properly wash, peel, chop, and slice various food items.

One of the most important things that can be taught is how to avoid illness from improper food preparation. Teaching the value of hand washing, cleaning cutting boards to avoid cross-contamination, proper defrosting techniques, and cooking times and temperatures provides essential food safety knowledge to your child. You can then rest easier knowing your child is not likely to throw a raw egg into the blender as is fashionable among many athletes who are ignorant of the dangers of salmonella food poisoning.

In anticipation of your child’s culinary debut you may wish to provide some planning assistance. Getting things off to a good start will increase the probability of success. Also, you will be demonstrating to your child that proper eating is important and warrants the time and effort to be done correctly. While it is important, though, try not to portray it as just another task that has to be done. Approach it as a fun project- an adventure, if you will. The spirit in which things are presented usually dictates how they are accepted.

Go to the store with your child and shop for easy-to-prepare, nutritious items that appeal to him or her. Choose items that will be practical to prepare and eat for a late afternoon snack (and dinner, if there are times when you may not make it home in time). Freezer sections are stocked with microwaveable dinners or single entrees. Many of the entree-only choices, such as the pocket-type sandwiches, can be consumed as a snack. Careful label reading will reveal the choices that are nutrient-rich, but not so plentiful in the fat, sodium, and cholesterol categories.

Take this opportunity to teach smart shopping. Compare items according to cost per unit of weight, nutrient quality, freshness (e.g. expiration dates), etc. Choose produce for ripeness according to color, texture, and firmness; and explore all the varieties available. Explain how to purchase amounts required for the number of snacks/meals needed, as well as the necessity of staying within a monetary budget.

A little preparation can save plenty of time and effort. Pre-prepare food items and refrigerate or freeze as necessary in single-serving packets. This makes it easier to prepare after a grueling day filled with tests, reports, and all those new-fangled math problems. And mom and dad, this is your opportunity to prolong the modicum of control that you exert over your child’s dietary lifestyle.

Preparation is relatively simple and, contingent on age, could be taught to your child:

a	Chop vegetables into the size of small meatballs. Saute in a nonstick pan with vegetable oil spray. Mix in with spaghetti sauce, heat, and serve over spaghetti. The vegetables have the consistency of meatballs, and the sauce hides the taste.
a	Finely chop broccoli, cauliflower, tomato, onion, pepper, mushrooms, etc. Use as ingredients in an omelet. (Use egg whites for the omelette, if you wish to avoid the fat and cholesterol from the yolk.)
a	“Protein Punch” sandwich: Fry two egg whites in a nonstick pan with vegetable spray (cook both sides until firm and solid white); place one ounce of fat-free lunch meat on the egg whites, then melt a slice of low-fat or fat-free cheese over the egg whites and meat; put on toast (or nontoasted bread) to make a sandwich; top with a slice or two of tomato. This makes a low-fat sandwich that is nutrient-rich, especially in protein and calcium. (I often recommend this to athletes who need a little extra protein.)
a	Clean carrot and celery sticks, broccoli and cauliflower florets, or fresh squash slices. Put them in the refrigerator in a bowl of water to prevent dehydration. Have some low-fat or fat-free salad dressing available (most kids like Ranch) to dip the veggies, or fill the celery stalks with fat-free cream cheese or peanut butter (raisins optional).
a	Have blender ingredients handy to create tasty, nutritious shakes. Limited only by personal preference, most anything can be used - fresh fruit, fruit juices, low-fat milk, yogurt, low-fat ice cream, cereal, peanut butter, and different flavorings such as vanilla or almond extract. Ice can be added for additional fluid and to make it nice and cold.
a	Blend fruit and pour into popsicle molds. This tasty, portable snack provides the fiber from fruit, as well as the juice.
a	Prepare a bowl of fruit salad or slices and refrigerate. Have bananas handy so they can be added whenever a portion is taken for consumption. Soak apple slices in orange or lemon juice, as the citric acid will prevent oxidative browning.