How can I make healthy meals and snacks at home?

To change your diet permanently you have to be organized and know what needs to be changed. Start at home. Get your family as involved as possible in planning, shopping and preparing household meals.

They'll enjoy the meals more if they're part of the planning and preparation, and it will be healthier for everyone. Knowing what foods to buy, how they're prepared and how much you should be eating is a necessity. I like to call this "Nutrition 101."

Here are some food strategies that work: Learn the basics of nutrition. Even if you think you know them, go over them again, ensuring that you know how to put them into practice. Understand portion control.

You don't have to be manic and weigh and measure everything you eat, but get comfortable with what amounts -- like a handful or spoonful -- look like. Try making a large batch of your favorite healthier meals to freeze for later use. Take advantage of the newest convenience foods, such as pre-cut veggies for stir-fries or salads.

When you're eating packaged food, learn to decipher its nutritional information and beware of serving sizes, which are usually much smaller than you think.

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