While today's kids are bombarded with messages to eat sugary cereals, candy and high fat treats, parents struggle to provide healthy alternatives.

With a little effort, there are ways to offer great-tasting, nutritious foods that still have plenty of kid appeal.

The best foods for children are ones that satisfy hunger, supply energy and provide important nutrients.

Fruits and vegetables provide a feeling of fullness with no fat and only a small amount of calories as well as important nutrients.

Dairy products supply growing children with the extra calcium they need. Make sure sandwiches or wraps include cheese.

Whole grain snacks are rich in complex carbohydrates and fiber, and offer immediate energy that has staying power.

Meats including turkey, chicken, roast beef, ham and bologna supply protein, iron and zinc.

If your child loves …High-fat potato chips or french fries, try vegetable chips or low-fat microwave popcorn, which is high in fiber.Sugary rolled up fruit snacks, try small boxes of raisins or frozen fruit and juice bars. For added nutrition, cut up ham or turkey and mix with cubes of cantaloupe or honeydew melon for a sweet nutritious snack.Chicken nuggets, offer homemade macaroni and cheese or roll up a slice of turkey, chicken, ham or roast beef with a slice of cheese. Spear with a pretzel stick and use as an alternative finger food.

Dress up fruits and vegetables. Slather celery with peanut butter, or provide low-fat dip for carrots.Fill a waffle cone with chopped fruit, flavored yogurt and top with a few chocolate chips or sprinkles. Serve with a plastic spoon for a quick snack on the go.Offer crackers with several varieties of cheese. Cut vegetables into fun shapes to provide visual appeal.Make eating an event. Set aside time to eat together and discourage kids from eating while watching TV. You'll enjoy quality time and have a chance to monitor your child's food intake, too.Offer variety. For a change, try cheese slices, fresh fruit, crackers and rolled up deli meats instead of a sandwich.

Cheese, one of the oldest processed foods known to man, is a concentrated dairy product made from milk that has been transformed into soft solids known as curds and a liquid known as whey.The whey is then removed, leaving fresh cheese curd, which is then stirred, heated, salted and/or treated with brine. Some cheeses are also treated to modify their flavor and taste and they are ripened over time.Two criteria used by the Food and Drug Administration to define cheese are moisture and milk fat contents. There are a number of different types of processed cheeses specified by the FDA that must be shown on the product label. Here's what they mean:Processed American cheese is the purest form of American cheese and is made from cheddar, Colby, cheese curd, granular cheese or a combination thereof. It contains 51 percent of the cheese ingredient and a moisture content of 44 percent or less and 23 percent milk fat.Cheese food is a variation of processed cheese that can contain whey, powdered whey, non-fat dry milk and other fillers. This variety is often found in the individually wrapped singles in the dairy case.Cheese spread is an altered version of cheese food that may contain sweetener and stabilizing agents and must be spreadable at 70 degrees.Cheese product doesn't meet the FDA moisture/milkfat standards and may contain milk protein concentrates, and casein instead of cheese.Imitation cheese is made mostly from casein and soy oils and doesn't melt well.

Nonstick cooking spray4 tablespoons butter or margarine, divided3 tablespoons flour2½ cups whole milk1 pound American cheese, chunked½ teaspoon dry mustardSalt and pepper to taste1 pound macaroni, in shapes such as pinwheels and spirals¼ cup grated cheddar cheese½ cup plain dry bread crumbsPreheat oven to 350 degrees. Generously coat 2-quart baking dish with cooking spray.Melt 3 tablespoons butter, add flour and cook over moderate heat for 2 minutes, stirring constantly. Do not brown.Add milk and whisk constantly for 3 to 5 minutes or until thickened.Add American cheese and stir until blended. Add seasonings and stir. Remove from heat.Meanwhile, cook macaroni according to package directions. Drain well, but do not rinse. Put macaroni back into pot and add cheese sauce. Stir until blended.Pour macaroni and cheese into baking dish, sprinkle with Cheddar cheese and bread crumbs, and dot with remaining tablespoon butter.Bake 30 minutes or until bubbling and golden brown. Let stand 10 to 15 minutes before serving.Makes 6 servings.

2 fresh California nectarines or peaches, or 6 plums or a combination of the three fruits4 packages flavored gelatin (4-serving size)2 1/2 cups boiling waterPour boiling water over gelatin in a large bowl. Stir until completely dissolved.Pour gelatin into a 13 by 9-inch pan, and refrigerate about 30 minutes, or until just beginning to set.Meanwhile slice your choice of fruit into ¼-inch slices. When gelatin is just beginning to set, push fruit slices into gelatin, making sure they are evenly distributed. Chill another 2-1/2 hours until firmly set.To serve, dip pan in warm water about 15 seconds. Cut into bite sized serving squares.Makes 24 pieces.

1 medium fresh California plum2 slices sandwich breadPeanut butterThinly slice plum. Spread peanut butter on bread slices.Layer one side of bread with plum slices and lay other piece of bread over it.Cut sandwich in half.Makes 1 serving.

1 fresh California peach1 fresh California nectarine2 fresh California plums12 ounces Mozzarella cheese, made from part skimmed milk4 wooden skewersRemove pits from fruit and cut into thick chunks. Cut cheese into 12 one-ounce pieces.Thread fruit and cheese onto skewers. Skewers may be prepared a few hours ahead of time and stored in an air-tight container in the refrigerator.Makes 4 servings.