As a dietitian, I have a strong interest in having my family eat healthy. But I also want them to like and enjoy healthy foods. Being a mother has allowed me to use my children as guinea pigs in regard to healthy eating. Although no one in my family has diabetes, we follow the healthy eating guidelines that I teach to my patients with diabetes (with the exception of a gluten-free diet for me due to celiac disease). So, I decided to share a few healthy eating tips that I use with my family.

1. Buy more real food
Stock your house with healthy foods to set your family up for success. The more fresh vegetables, fresh fruit, yogurt, and nuts available in the house, the more your family will eat them over overprocessed, packaged foods.

2. Make vegetables taste good
Vegetables can be the biggest food challenge for both adults and kids, so trying to get your family to eat more veggies requires them to taste good. Different ways appeal to different people. My four-year-old daughter loves cucumbers and hummus. My six-year-old son loves raw carrots with a little dip. My husband likes the convenience of buying a large veggie tray and snacking on that.

But, the number one way I have gotten my family to eat more veggies is by roasting vegetables. Roasting brings out more flavor in veggies and you can roast just about any kind - broccoli, cauliflower, asparagus, zucchini, Brussels sprouts, and carrots. Simply cut up vegetables (small florets for broccoli and cauliflower, cut Brussel sprouts in half) and drizzle veggies with olive oil, salt (if allowed), and pepper. Spread them on a baking sheet and bake in the oven at 400 degrees for 15-25 minutes, until veggies are slightly brown and cooked. You can sprinkle with a little Parmesan cheese if needed. A little chopped, cooked bacon with Brussel sprouts makes them taste amazing.

3. Get kids involved in shopping, cooking, and gardening
Kids of all ages can learn about healthy eating by getting more involved in meal preparation. Have your kids pick out a new fruit or vegetable to try at the grocery store. Let them assist in the kitchen so they can learn how to cook and prepare healthier foods. My daughter loves to bake, so we make healthy treats like banana bread, muffins, and snack mixes. My son loves cracking eggs so he helps with that.

Having a garden is another great way to get your family eating healthy food from your backyard. Have the kids help with planting the garden. If you start at a young age, they will learn to love watching things grow and eating foods straight out of the garden. You don't need a huge space for a garden - it's amazing what you can grow while only using pots or small garden boxes. We have grown cantaloupe, strawberries, cucumbers, peppers, and herbs in our garden box.

4. Take advantage of your family's hunger
Introduce a new vegetable or food when both kids and adults are hungry (maybe right before dinner). Serve this food before the rest of the meal comes out to table. When we are hungrier, certain foods tend be more appealing.

5. Don't assume you (or your kids) will never like certain foods.
Our tastes change as we age, so certain foods we didn't like as kids may now appeal to us as adults. I remember when my daughter was two-years-old and she wouldn't eat broccoli. I kept serving it on her plate and she wouldn't eat it. One day I was rushing and almost skipped the broccoli for her, but I didn't and gave her a serving. I was shocked to see her eating the broccoli and liking it! I thought that was going to be a food she would never eat and I was wrong. She still eats it today. So, don't give up!

6. Make only ONE healthy meal for the entire family
Meal preparation takes time and effort, so only offer one meal for adults, kids, and anyone that has diabetes in the family. Healthy eating is good for the entire family and if a child doesn't like the dinner they should NOT be offered chicken nuggets or mac and cheese instead. This encourages children to avoid trying and eating healthy foods and can cause kids to get into ruts of only eating certain foods. Kids learn quickly how to try to control the dinner table and parents must be in charge to put an end to this behavior.

7. Do not forbid treats or favorite foods
Favorite foods or treats should not be forbidden for adults or children. If possible, figure out how to make healthy treats like pumpkin muffins, oat snack balls, smoothies, etc. Allow certain occasional foods that might not be the healthiest choice. If you have diabetes and are on insulin, adjust it as directed.

Read Lara's bio here.

Read more of Lara Rondinelli's columns.

NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.

Washington, D.C. - Congressman Dave Loebsack today announced that the U.S. Department of Agriculture (USDA) has awarded eight grants totaling $248,482 to farmers and rural businesses in Iowa's Second District. The funding comes from the Rural Energy for America Program (REAP). REAP provides grants and loan guarantees to assist farmers, ranchers, and rural small businesses in developing renewable energy systems, and in making energy-efficiency improvements to their operations.

"Fostering the growth of energy efficiency measures is imperative to boost the rural economy and helps farmers and businesses save on their utility bills and overhead costs," said Loebsack. "Implementing better ways to reduce energy consumption must be a top priority, and I am pleased that these agricultural producers and businesses have been given this opportunity."

Details of the grant recipients are below.

Claude Greiner - Columbus Junction, Iowa ($49,922)

This project will install a solar system to provide electricity to a farming operation that will displace 89% of their energy usage. The project projects to generate 129,105 kWh of electricity per year, or enough electricity to power 11 homes.

Grinnell-Lynnville/Sully-Gilman Veterinary Clinic, LLP - Grinnell, Iowa ($30,750)

Project funds will be used to install 2 solar energy systems.  The project will generate enough energy to power approximately 6 average sized homes per year.

Jarrard Farm Corp - Washington, Iowa ($36,576)

This project will install a solar system to provide electricity to a farming operation that will displace 95.22% of their energy usage. The project projects to generate 75,675 kWh of electricity per year, or enough electricity to power 7 homes.

Daniel Sieren - Harper, Iowa ($21,040)

This energy efficiency improvement project will install a new energy efficient grain drying system that is estimated to reduce energy usage by 65%. The project projects to generate 256,168 kWh of electricity per year, or enough electricity to power 24 homes.

Josh M Thomann - Riverside, Iowa ($22,180)

This project will install a solar system to provide electricity to a farming operation that will displace 108.90% of their energy usage. The project projects to generate 43,260 kWh of electricity per year, or enough electricity to power 4 homes.

Dean Vankooten - Kellogg, Iowa ($33,500)

This project will install a solar system to provide electricity to a farming operation that will displace 127% of their energy needs. The project projects to generate 83,832 kWh of electricity per year, or enough electricity to power 7 homes.

Larry Whetstine - Wellman, Iowa ($27,749)

This project will install a solar system to provide electricity to a farming operation that will displace 77.1% of their energy usage. The project projects to generate 123,105 kWh of electricity per year, or enough electricity to power 12 homes.

Wiliam Morrison - Keswick, IA ($27,465)

This energy-efficiency improvement project will install a new energy-efficient grain drying system that is estimated to reduce energy usage by 63%. The project projects to save the equivalent of 207,004 kWh or the equivalent of 19 homes.

Hannibal, MO - Enjoy a Fall drive and discover the 50 Miles of Art and the gallery and studio tour in Hannibal, Louisiana, and Clarksville, Missouri.  On November 7-8, spend the day or the weekend in the area and visit 20 artists and artisan galleries, studios, and specialty shops along a 50 mile stretch of scenic Route 79.   Take a weekend trip and drive along the Mississippi River and see why artisans are inspired by the beautiful surroundings and choose to live and create in these historic river towns.  The Studio and Gallery Tour is a great opportunity to hit the road for the weekend and take in 50 Miles of Art and all the area has to offer!

Artists and artisans participating in the gallery and studio tour are from the picturesque communities of Hannibal, Louisiana, and Clarksville, Missouri.  Each community has its own special personality, talented artists and artisans, and tour offerings.  For a list of participating galleries and studios, go to 50milesofart.com and go to the Studio Tours page to download a map of each community which lists participating artists, galleries and specialty shops and their hours for this special weekend.  For further information on the event, contact the Hannibal Arts Council at (573) 221-6545 or go directly to www.50milesofart.com.

The Amana Arts Guild, 1210 G Street, High Amana, located in one of the seven Amana historic villages of the Amana Colony, will sponsor a Fall Fiber Art Show and Sale on Saturday November 7 and Sunday November 8.  The show and sale is a special Holiday shopping event for those unique one of a kind items. Admission is free.  Hot cider and treats will be available.

This intimate event celebrates rug-making, spinning, weaving, and needlework.  Several of the artisans will be demonstrating their craft.   Along with individual artisans the Guild's "Handmade in Amana" shop will be open to the public. The shop features quilts, baskets, rag rugs, all types of needlework as well as a variety of other arts and crafts.

Saturday hours are 10 AM to 5 PM and Sunday hours are 10 AM to 4 PM.

For more information contact the Amana Arts Guild:

Telephone: 319 622-3678

E mail - amanarts@southslope.net