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Anytime is a great time to work on improving your health habits. Maybe you want to get more active, eat more fresh fruit, watch less TV or drink fewer sweetened drinks. Whenever you want to make a change, the first thing to do is to set a goal. The best kind of goals is ones that you can meet! If you set goals that are too hard, you may end up giving up on making changes. One way to set goals that you can meet is to use the S.N.A.C.K system:

S = Small
Is this goal small enough so that I can accomplish it in a short period of time?
N = Needed
Is this a change that I need to make for better health?
A = Achievable
Can I achieve this goal? Will I need the help of others to meet this goal? Is it a goal that I can really accomplish?
C = Can I Count it?
Is this goal written in a way that I can count and measure my progress?
K = Knowledge
Do I know enough to set this health goal? Where would I find more information on this topic?

Below are some examples of S.N.A.C.K. goals:
• Try at least two new vegetables this week.
• Ride my bike for at least 20 minutes today.
• Limit my television time to one hour each day this week.
• Substitute water for soda pop at least three times this week.

A great way to check your progress in meeting goals is to use a calendar to make notes about your goals each day. You may also want to design your own system (e.g. a graph or journal) to track your goals.

24 Ways you can promote a Positive Nutrition Culture
“As parents and educators, it is our job to create a new culture for health, one where we model good eating and fitness habits, provide healthful shared meals and set limits on foods with little nutritional value.”

Making fundamental changes in our nutrition and health culture is no easy task. Many children are faced with easy access to large portions of food and beverages, an endless array of electronic entertainment choices and a mass media that bombards us with the message of over-consumption.

But by taking small, positive steps, we can all make a difference. The following list offers 30 simple steps you can take to make a difference in your child's health and nutrition. Some center on your personal, family culture while others are more school/community based.

1. Strive to eat meals together.
2. Show your child how much you enjoy nutritious foods and fun, physical activity.
3. Say “no” to super-sized portions when eating out.
4. Avoid telling your child to “take one more bite” or “clean your plate.”
5. Be the sports parent who speaks up about the nutritional quality of “treats” served after games and practice. Offer to put together a list of nutritious snack and beverage choices.
6. When the issue of fundraising comes up, ask the group to brainstorm alternative non-food activities and sales.
7. Limit access to sweetened beverages at home. Promote water as the beverage of choice when thirsty.
8. Plant a vegetable garden at home or at school.
9. Limit total “electronic time” (video games, computer, TV, etc) to a maximum of 2 hours daily.
10. Devise a healthy snack list with your child. Post on the refrigerator.
11. Teach your child to cook.
12. Assign children a “kids rule” night where they are in charge of menu planning, cooking and clean-up.
13. Involve your child at the supermarket by giving him a list of foods to find. Add a few unusual foods to the list each time (for example, avocado, kale, risotto or a special cheese).
14. Make sure your child starts every school day with a nutritious breakfast. A balanced breakfast should include foods from at least three of the five food groups.
15. Encourage your child to play outside whenever feasible. Play with them whenever you can!
16. On the weekend, live life instead of watching it on TV. Find a new place to hike, bike or run.
17. Discuss food advertising with your child.
18. Write letters to the advertisers that inundate children's programming with low-nutrition food and beverages ads.
19. Teach your child how to read and understand the information on food labels.
20. Challenge your child to create his own recipe.
21. Volunteer with your child at the local food bank or soup kitchen.
22. Sponsor a “nutrition drive,” emphasizing the donation of nutritious foods. Encourage the donation of non-perishable lean protein items, fruits and vegetables.
23. Study a different culture (or even your own) and learn more about their lifestyle and eating habits. Interview an older relative or visit the library or bookstore for authentic ethnic recipes and then prepare some new dishes together.
24. Enjoy eating a variety of foods! Celebrate the abundance of available food choices.

Cath Megaw is a clinical dietician and founder of the Little Cooks Club, which promotes healthy eating in kids. Visit her website or read more about Kath in our Expert Contributors page.