With childhood obesity on the rise, it can be intimidating trying to figure out what to fill your children's bellies with.

Teaching your children about good nutrition is more important now than ever, and many of the lessons you teach -- be they good or bad -- will stick with your kids for life.

Stephanie Berning, news editor for WFSB.com and a former nanny, writes biweekly about early childhood development for WFSB.com's Junior 3 section. E-mail Stephanie with your story ideas

Children are born with fresh palettes that have yet to be influenced by the plethora of flavors stocked into supermarket aisles. As a parent, you can play a major role in shaping your child's taste buds.

I became acutely aware of this when I volunteered at one of Mother Teresa's orphanages in Calcutta. I remember watching the toddlers there eat curried rice with amazement. In my years as a nanny in the States, I felt a sense of accomplishment if I could get a 4-year-old to eat a salad with onions without spitting it out and deeming it too spicy.

Like children of any culture, the Indian toddlers ate what they were accustomed to. I'm sure they would have made faces if offered pepperoni pizza.

The point is, your taste buds tend to gravitate toward what they know -- what they've been trained to enjoy. While every child will develop their own unique likes and dislikes on their own, you can control the smorgasbord they choose from.

I recently read a study published in the Journal of the American Dietetic Association that completely shocked me.

According to the study, 10 percent of 15- to 18-month old children drink soda at least once a day and about one third of 7- to 24-month-olds do not eat even one stand-alone serving of fruits a day. The study found that 27 percent of 9- to 11-month-olds don't eat even one stand-alone serving of vegetables per day.

I can't imagine that there are many, if any parents that would give their children 10 teaspoons of sugar to consume, but that's exactly what soda is. Each 12-ounce can of soda contains about 10 teaspoons of sugar and absolutely no nutritional value. I am a firm believer that there is no place for the stuff in the diet of kids -- no matter what age. Adults should shun it as well.

That brings me to my next point: When attempting to raise children on well-balanced, nutritional diets, it is essential to lead by example.

Lead By Example

Children really do live what they learn and with nutrition, the "Do as I say and not as I do" mantra doesn't quite work.

If you insist on your children eating whole wheat bread while you enjoy white, the lesson isn't going to stick.

Avoid bringing foods that are going to be a temptation to you and your children into your home. Bypass the cookies, ice cream and chips aisles when shopping. Not only will your children benefit from having healthier options to choose from, but you'll be glad you didn't have good ol' Ben & Jerry after satisfying that late-night sweets craving with grapes.

If your child asks for something less than nutritional, don't answer by simply saying no, but explain to them why it isn't a good choice.

When my daughter asks for something with little or no nutritional value, my husband and I tell her that it's not good for her body and try to give her options of things that might be better.

Your Children Might Surprise You

I nannied for a family once that only fed their children foods that were marketed for kids or perceived as kid-friendly. Their diets consisted of hot dogs, macaroni and cheese, chicken nuggets, grilled cheese, canned fruits and veggies and sugary cereals.

I noticed that the parents were preparing separate meals for themselves, however.

After asking them about it, they said they assumed the kids wouldn't like "grown-up food." But the children ended up loving rice, salmon, squash, lima beans and salads.

How you present food to your children is almost as important as what you present.

The Fast-Food Rut

Living in such a fast-paced society, it often seems easier to pull through a fast-food drive-through than prepare a meal.

Trust me, the longer you can go without your children recognizing the golden arches and pointing any out within a five-mile radius, the better. It will not only benefit your family's healthy, but your sanity as well.

When you know you're going to be out of the house for a while, pack a cooler with healthy food to hold you and your children over so you won't feel compelled to stop at a drive-through.

If you find yourself in a pinch and must hit up the fast-food window, I recommend Wendy's. Wendy's offers kids' meals that differ from the traditional cheeseburger or nuggets and fries. They have turkey and ham sandwiches and you can substitute yogurt for fries. Remember though, your children probably aren't going to appreciate the change if they see you popping french fries in the front seat.

Breaking Bad Habits

If your older child already has developed poor eating habits, don't worry -- they're not a lost cause. Just realize that making drastic life changes isn't going to be easy and your child probably isn't going to be initially thrilled about it.

It will be easier on your child if your whole family goes through it together and you let your child know that the changes aren't exactly easy for you to make, either.

If you're unsure as to whether your child's diet may be lacking, try recording everything they consume in one week. If at the end of the week you realize that you'd be embarrassed to show the list to your child's pediatrician, you may want to consider making some changes.

The important thing is that you become your child's guide on a path to good nutrition.

You most likely wouldn't knowingly allow your child to continue playing with a toy recalled for lead paint. With obesity being the leading cause if death in the U.S., taking more lives each year than cancer and accidents, according to the American Medical Association, it's your job to protect them from hidden dangers lurking in the cupboards.

Autumn is officially here -- turning New England into a playground for children and parents. In my next column I'll explore some of the best fall-time activities Connecticut has to offer. If you have a fall family tradition you'd like to share, E-mail it to me to pass along.