Basic guidelines Good nutrition for children ages six to 12 is quite similar to good nutrition for adults: Children need to eat a variety of foods from different food categories. You can use the Food Guide Pyramid as a guide, aiming to give children the minimum number of servings in each category most days. This means at least two servings of fruit, three servings of vegetables, two servings of dairy, two servings of protein foods (meat, fish, eggs, peanut butter or beans), and six servings of grains and grain products. Within each group, try to select a variety of foods, and look for foods that are high in vitamins and minerals while low in sugar and salt. In general, parents and caregivers need to help children to replace empty calorie foods such as soda and candy with fruits, vegetables and whole grains. Occasional treats are fine, but these should supplement, not replace, a well-rounded diet. Many treats and snacks can be nourishing, as well as delicious. Simple changes Simple changes introduced gradually with love and some nutrition education work best for most families. Parents should begin with a survey of their own eating habits and home food environment. What kinds of foods are on hand? What are the snack choices? A parent's own good example of a healthy relationship with nutritious food helps children internalize healthful behavior and attitudes. Here are some suggestions for simple changes that can improve your family's eating habits.

Increase the variety of fresh fruit you have on-hand for snacks and meals. Children generally like fruit, so increasing fruit intake is usually fairly simple. Try for a variety of colors each day, such as blueberries on breakfast cereal, peaches with lunch and a banana for a snack. Especially nutritious are watermelon, cantaloupe, citrus fruit and berries.

Serve the vegetables that your children like best as often as possible. Children generally like blander vegetables such as potatoes, corn and carrots, but every child is different, so cater to yours!

Ask children to try just one bite of new foods at mealtime. Taking just one or two bites is not too much to ask. As children try new foods, they get used to new tastes. That one bite works best at the beginning of the meal when the child is still hungry. Since mealtimes should be pleasant and cheerful, this "one bite" should not be a punishment, but just something you do.

Serve small portions of a variety of foods. Serving small portions prevents your child from filling up on a favorite food, such as noodles or bread. Small portions also increase the likelihood that less food will be wasted. Children (and adults) should stop eating when they feel full. Asking them to keep eating until they "clean their plate" is now thought to be training for future obesity. Learning to listen to hunger and satiety signals helps prevent obesity.

Sneak vegetables into snacks and meals. Disguise vegetables with sauces and dips. Add broccoli or spinach to tomato sauce over noodles. Crunchy vegetable sticks taste great with bean dip or hummus.

Look for creative ways to replace empty calorie foods. Instead of soft drinks, try mixing equal parts of fruit juice with seltzer to make spritzers. Make your own whole grain pancakes with added wheat germ, bran or ground flaxseed.

Barbara A. Brehm, Ed.D., is professor of exercise and sport studies at Smith College, Northampton, Mass.