You cleaned the pantry, you sharpened the knife and now it is time to go grocery shopping.

Before you hit the road you need to feed the kids and eat something yourself. Hungry children are impatient and not very good company in grocery aisles. When you go shopping hungry, everything looks good so you tend to buy stuff that you do not need, expensive and most likely not healthy.

So, sit down with your kids, and discuss what your favorite dishes are. Start with 3 dishes and make that your menu for the week. Trust me when I say not even the best chef cooks everyday at home. Write down the ingredient list, letting your child help, and add the other necessary items like fruits, milk, yogurt, cheese and milk.

Now you have the list and it is time to shop. Get your child involved in the shopping by giving them part of the list so they get familiar with the items. I used to play “I spy with my little eye” game with my daughter in the grocery store. Partly to keep her busy and entertained, but mostly to get her interested in vegetables and fruits. I would say “I spy with my little eye something orange and round” and she would point out an orange, mango and sweet potato!

Try to avoid the center aisles where all the processed foods live. Start with fresh vegetables and fruit before you go into the middle aisles. If you can not find the vegetable in the fresh aisle, buy frozen instead of canned ones. The canned vegetables or beans are overcooked and contain high sodium.

Lastly, let your kid pick a new fruit or vegetable for the week. Let them pick up something they have never had before, look up the names, help them research it and then have a tasting challenge. This will allow children to have fun while trying something new!

Sanaa Abourezk is a Gourmet Chef, Restauranteur, Author, Nutritionist, and Blogger. She’s passionate about the art of cooking and enjoys sharing delicious recipes.

Sanaa owns and operates a popular Middle Eastern Restaurant in Sioux Falls, South Dakota. She earned a Bachelor of Science Degree in Agricultural Engineering and a Masters degree in Nutrition.

Recommended for you: