Avoid the pitfalls of fast food and spontaneous eating by planning each week's meals in advance. It sounds time-consuming, but it will likely save you time and money! And it's a great way to get your kids involved.

• Designate one or two nights a week for your kids to come up with a healthy meal plan. You can use the downloadable chart below.


• Ask them to create a colorful weekly menu by hand or on the computer, then post the menu in your kitchen for all to see.


• When your family dines out, try to choose a restaurant that offers healthy menu options such as baked potatoes instead of French fries. And ask for condiments on the side to control the amount used.

Note: Click here for a list of official KidSmart Restaurants; they're committed to offering healthy menu choices.