It may be hard to eat healthy if you do not have time to cook or your kids want fast food.
Try these tips to eat better, save time, and stretch your food budget.
Here are some ways that you and your family can eat better:
Eat breakfast every day. 
Try a whole-grain cereal like raisin bran with nonfat or low-fat milk, or whole-wheat toast spread with jam. Enjoy some fruit with your breakfast too.
Teach kids that healthy foods taste good.
Make macaroni and cheese with nonfat milk and low-fat cheese. Try a peanut butter (spread thin) and jam or preserves sandwich instead of a burger and fries.
Choose nonfat or low-fat milk, yogurt, and cheese instead of full-fat dairy products.
Choose whole-grain foods like whole-wheat bread, oatmeal, brown rice, or whole-wheat pasta more often than refined-grain foods, like white bread, white rice, and white pasta.
Snack on fruits and vegetables. Keep a bowl of fruit on the table, bags of mini carrots in the refrigerator, and boxes of raisins in the cupboard.
Do not keep a lot of sweets like cookies, candy, or soda in the house. Too many sweets can crowd out healthier foods
TIP:
If you cannot digest lactose (the sugar found in milk), try nonfat or low-fat lactose-reduced milk. Or try nonfat or low-fat yogurt or hard cheeses like cheddar, which may be easier to digest than milk. You can also get the calcium from calcium-fortified juices, soy-based beverages, and cereals. Eating dark leafy vegetables like collard greens and kale, and canned fish with soft bones like salmon, can also help you meet your body’s calcium needs.
These tips come from the weight-control information network.
