It's time for kids to gear up for school. So what does that mean for your child's diet? Hopefully not a strict diet of fast food five days a week as you run to football practices and dance lessons. The start of the school year can indeed be a busy time for families, but it is possible to make healthy meals even with time constraints. It just takes a little know-how.

According to the Centers for Disease Control and Prevention (CDC), "The percentage of children who are overweight has more than doubled, and among adolescents the rates have more than tripled since 1980." Being overweight can be associated with diabetes and other physical and mental health issues for young people such as bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.

Whether or not we want to hear about it -- and most of us don't -- we need to start thinking about what we feed our kids.

The CDC found that 4 out of 5 teens don't get enough fruits or vegetables, over half get too much saturated fat, and most adolescents, particularly girls, don't get enough calcium in their diets.

Research is now showing that the antioxidants, vitamins, and minerals contained in fruits and vegetables may protect against everything from cancer, heart disease, and stroke to cataracts, chronic obstructive lung disease, diverticulosis, high blood pressure and a multitude of other diseases. Even chronic grown-up immunologic diseases such as multiple sclerosis and adult-onset diabetes may benefit from a varied diet rich in plant-based foods.

A diet based on whole foods rather than the packaged, processed, synthesized foods we have become dependent on, can be an effective long-term strategy to combat excess weight. Weight loss and maintenance become delightful side-effects of eating right, instead of the main and perhaps, somewhat distorted, focus. And best of all, by offering real food we are modeling great lifelong eating habits for our kids!

The major emphasis of the idea of eating for better health is on dietary patterns: what kinds of foods (processed or whole) we eat on a regular basis. This approach is extremely effective not only because it is easier to implement than calorie-counting for the individual and/or family, but also because a varied diet of whole foods provides a wide range of nutrients, vitamins and minerals for energy and health.

According to the American Institute of Cancer Research (AICR), "Every new vegetable, fruit, whole grain or bean that finds its way onto your plate contributes disease-fighting power. And all the fat and calories you save may make a real difference on your waistline."

Many of today's adults were raised on the "meat-and-potatoes" diet that included only a smattering of side-dish vegetables smothered in cheese, drenched in butter or deep-fried in lard. The idealized mother of the past built a meal for her family based around a hefty serving of meat followed by a large dose of processed starch (white rice, mashed potato flakes, packaged stuffing, etc.) with a few overcooked vegetables on the side, often smuggled away in napkins or under the table to the helpful family dog. It was cool eat food that came out of a box rather than from a farm, and to not like eating vegetables.

The time has truly come for us to change our ways and return to eating a diet based in whole, unprocessed foods. That means feeding our kids real fruits and vegetables, meats, whole grains, and legumes instead of fruit chews, lunch meats, processed cheeses and white breads.

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