At snack time, think 'outside the bag'

Which brings up another point: If children don't like a certain food the first, second, or even third time, keep trying.

"It might take as many as 14 or 15 times before they decide they like a certain food," says Julia Grimaldi, a nutritionist who works in the Boston public school system. "Keep encouraging the good stuff."

Teaching kids how to make their own snacks is another way to kick the junk-food habit, says Katie Wilton, a cooking teacher in Brookline, Mass.

They could try making their own versions of their favorite snacks - such as pita chips from fresh pita bread or baked French fries rather than the deep-fried ones, Ms. Grimaldi says.

Just one hour in the kitchen over the weekend may reap big rewards, says Ms. Wilton. Not only could parents and children prepare snacks for the week ahead (trail mix or fruit muffins, for instance), but kids also will feel proud of their accomplishments and then be more likely to gobble up their finished products instead of junk food.

"Snacks don't require as many steps to prepare as a whole meal, so the process is less overwhelming for kids," says Wilton, who just completed her first cookbook, "You're the Cook: A Guide to Mixing it Up in the Kitchen," geared for ages 9 and up.

Alittle parent-child bonding might also result from sharing time at the stove, says Wilton.

But if there's no time to cook, parents could "organize a taste test," suggests Newell Bissex. She says parents could ask children to taste three kinds of granola bars and rate them.

She ascribes to a common-sense approach of moderation - not deprivation. Once in a while, a little sugar is OK. Her recipe for chocolate-chip banana muffins includes not just fresh fruit and whole-wheat flour, but also some sugar and chocolate, of course.

(To see her recipe, go to www.mealmakeovermoms.com.)

2 whole wheat English muffins
4 tablespoons marinara sauce
pepperoni slices (optional)
4 ounces shredded low-fat mozzarella cheese

Split English muffins in half and lightly toast. Spread a tablespoon or so of marinara sauce on each half, add pepperoni (optional), and sprinkle with mozzarella. Put mini pizzas on toaster oven's metal tray and bake at 350 degrees F. for 5 to 7 minutes, until cheese is melted. Or hit the "toast" button again: That will melt the cheese, though it may not warm the sauce through. Serves 2 to 4, depending on the kids' appetites.

2 ripe bananas, broken into chunks
2 cups frozen strawberries, raspberries, or blueberries (or combination equaling 2 cups)
6 ounces low-fat strawberry yogurt
6 ounces low-fat vanilla, banana, or peach yogurt
1 cup skim milk
3/4 cup orange juice
1 teaspoon vanilla
cinnamon, to taste

Place all fruit into blender. Add yogurt, milk, juice, and vanilla. Sprinkle with cinnamon. Blend until smooth, and pour into glasses. Serves 3 to 4.

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