Farmers markets also give you—and your children—a chance to talk to and support the people who grow local food. The USDA reports that there are over 3,100 farmers markets nationwide, a number that increased 79 percent between 1994 and 2002.

For a directory of CSAs, visit csacenter.org and to find your nearest farmer's market and organic farm, see localharvest.org.

See the Chefs Collaborative wallet-size guide to restaurants in 32 states that serve local, sustainably produced food.

3. Sidestep Easily Contaminated Foods

Contaminated food causes an estimated 76 million illnesses and 5,000 deaths per year, according to the Centers for Disease Control and Prevention (CDC). To be safe, make sure meat, poultry and shellfish are properly cooked. The CDC also warns against cold cuts, which can be contaminated with listeria.

Raw, unwashed produce and unpasteurized fruit juice can also carry E. coli, hepatitis and other diseases.

For more info, see foodsafety.gov.

4. Avoid Unhealthy Fats

Fifteen percent of Americans 6 to 19 years old are overweight—and the percentage is growing. Avoid saturated fats, trans-fatty acids and cholesterol by reading labels. Trans fat, which contributes to heart disease,  lurks in the very foods most heavily marketed to children: French fries, candy bars, cookies, baked goods, chips and pretzels. Best to limit these, as well as commercially prepared salad dressing, vegetable shortenings and anything containing "hydrogenated" or "partially hydrogenated" vegetable oil.

See the USDA's trans fat label page.