Nutrition isn't as complicated as you might think. While there's lots of information out there about things like the benefits of beta carotene or the difference between monosaturated and polysaturated fats, the basics of nutrition — what you really need to know to keep your family healthy — are mostly common sense.

Variety and balance are the keys. To get all the nutrition your family needs, you'll have to eat lots of different nutrient-rich foods. In particular, studies have shown that many Americans don't eat enough grains, fruits and vegetables, which are crucial parts of a well-balanced diet. At the same time, it's important to find the right balance between all those healthy foods. Eating broccoli all day long will give you lots of vitamin A, but it won't make you a healthy eater by itself.

The best starting point for this is the basic food guidelines that the U.S. Department of Agriculture provides. Take a minute to think about what you've served your kids for meals this week and how that compares to the nutritional guidelines. You don't have to calculate serving sizes — just think about the relative proportions of each food group.

Here are some ideas on how to build healthy eating habits in your family:

• Help your kids learn to make good food choices by including them in your family's nutritional decisions. Go shopping together or ask your kids to plan a dinner one night.
• Try doing a lunchbox makeover with your kids. Include them in decisions on what to pack, whether it's new, healthier alternatives to what they've been eating, or different twists on old recipes.
• Keep healthy snacks in the house. Limit those high in fat and full of empty calories (which is just another way of saying foods that have lots of calories but not a whole lot of nutrients).
• Don't get stressed out about picky eating habits. Fruits and vegetables can often be disguised in more tempting forms, like muffins or a vegetable stir-fry.

Making your family's diet healthier doesn't have to be a dramatic change. Try planning just one health-conscious meal this week. You'll find it's not as hard as you might think — and your family might be surprised how tasty eating healthy can be.

For more information on nutrition, try one of these links:

• Sue Gilbert, a professional nutritionist, answers common questions parents have about nutrition for kids on iVillage.
• Epicurious has a special database of kid-friendly recipes.
• Nutrition Café is an online exhibit from the Pacific Science Center with fun interactive games that test kids' knowledge of nutrition.