How to Build a Balanced Diet for Kids: Step-by-Step Guide

Fueling Little Bodies: A Guide to Building a Balanced Diet for Kids

Imagine this: your child is full of energy, bright-eyed, and ready to tackle the day. They’re learning, playing, and growing at an incredible pace. What’s the secret ingredient to this vibrant energy? A balanced diet for kids!

As parents and caregivers, we all want the best for our children. We want them to be healthy, happy, and reach their full potential. A healthy diet plays a critical role in supporting their growth, development, and overall well-being. But with all the conflicting information about nutrition, it can be tough to know where to start.

The Importance of a Balanced Diet for Kids

A balanced diet provides the essential nutrients kids need to thrive. These nutrients support everything from brain development and cognitive function to strong bones and healthy immune systems. Here’s why a balanced diet is crucial:

• Healthy Growth and Development: A balanced diet provides the building blocks for healthy bones, muscles, and tissues. It also supports brain development and cognitive function, which is essential for learning and memory.
• Increased Energy Levels: Proper nutrition provides the fuel kids need to power through active days, participate in school activities, and engage in sports or hobbies. A balanced diet helps prevent fatigue and supports optimal energy levels.
• Stronger Immune System: A diet rich in fruits, vegetables, and whole grains provides essential vitamins and minerals that bolster the immune system. This helps protect kids from illness and infections.
• Reduced Risk of Chronic Diseases: Eating a balanced diet from a young age can help reduce the risk of developing chronic diseases like heart disease, obesity, type 2 diabetes, and certain cancers later in life.

Challenges Parents Face

Feeding kids can be a challenge! Here are some common hurdles parents face:

• Picky Eating: Kids can be very selective about what they’ll eat. This can make it difficult to ensure they’re getting a balanced diet.
• Busy Schedules: Balancing work, school, and extracurricular activities can make it tough to find time for healthy meal preparation.
• Conflicting Information: There’s a lot of confusing and contradictory information about nutrition. It can be hard to decipher what’s truly healthy for kids.
• Food Allergies: Food allergies can make meal planning more complex and require careful attention to ingredients and safe substitutions.

Don’t worry! This guide will provide you with the information and strategies you need to build a balanced diet for your kids. We’ll explore the different food groups, offer tips for making mealtimes fun, and provide age-appropriate guidance for feeding your little ones.

Understanding the Building Blocks of a Balanced Diet for Kids

Imagine a balanced diet as a delicious and nutritious puzzle, with each piece representing a different food group. These groups work together to provide the essential nutrients kids need to grow, learn, and thrive. Let’s explore these key food groups and why they’re so important for your child’s well-being.

Fruits and Vegetables: The Colorful Powerhouses

Fruits and vegetables are packed with vitamins, minerals, and fiber, which are essential for healthy growth and development. They’re also low in calories and fat, making them a great choice for helping kids maintain a healthy weight.

• Vitamins and Minerals: Fruits and vegetables are rich sources of vitamins A, C, K, and folate, as well as minerals like potassium, magnesium, and calcium. These nutrients support a healthy immune system, strong bones, and healthy vision.
• Fiber: Fiber is crucial for healthy digestion and regularity. It also helps kids feel full and satisfied after meals, which can help prevent overeating.
• Antioxidants: Fruits and vegetables are loaded with antioxidants, which protect cells from damage caused by free radicals. This helps protect against chronic diseases.

Tip: Encourage your kids to eat a variety of fruits and vegetables, aiming for a rainbow of colors. This ensures they’re getting a wide range of nutrients.

Whole Grains: Providing Energy and Fiber

Whole grains are a great source of energy, fiber, and essential nutrients. Choose whole grain bread, brown rice, quinoa, and oatmeal over refined grains like white bread and white rice. These refined grains have been stripped of many of their nutrients during processing.

• Fiber: Whole grains are high in fiber, which is crucial for digestive health. Fiber also helps regulate blood sugar levels, which can prevent energy crashes.
• B Vitamins: Whole grains are good sources of B vitamins, which are important for energy production and brain function.
• Minerals: Whole grains also provide minerals like iron, magnesium, and zinc, which support healthy growth and development.

Lean Protein: Building Strong Muscles and Tissues

Lean protein is essential for building and repairing tissues, supporting healthy growth, and producing enzymes and hormones. Include lean protein sources like fish, poultry, beans, lentils, tofu, and eggs in your child’s diet.

• Muscle Growth: Protein is essential for building and repairing muscle tissue, especially during childhood and adolescence when kids are growing rapidly.
• Healthy Bones: Protein plays a role in maintaining bone health by supporting the production of collagen, a protein that strengthens bones and cartilage.
• Hormone Production: Protein is crucial for the production of hormones that regulate growth, metabolism, and other bodily functions.

Healthy Fats: Fueling Brain Development

Healthy fats are essential for brain development, hormone production, and overall health. Include healthy fats like avocados, nuts, seeds, and olive oil in your child’s diet. Limit unhealthy fats like those found in fried foods, processed snacks, and fast food.

• Brain Development: Healthy fats are crucial for the development and function of the brain, especially during childhood and adolescence.
• Hormone Production: Healthy fats are needed to produce hormones that regulate many bodily functions.
• Heart Health: Healthy fats can help lower the risk of heart disease by reducing bad cholesterol levels.

Dairy: Building Strong Bones and Teeth

Dairy products are excellent sources of calcium, which is essential for building strong bones and teeth. Choose low-fat or fat-free milk, yogurt, and cheese for the most nutritious options.

• Bone Health: Calcium is the primary mineral that makes up bones, and dairy products are a great source.
• Tooth Health: Calcium is also essential for strong teeth. Dairy products can help prevent cavities.
• Vitamin D: Many dairy products are fortified with vitamin D, which helps the body absorb calcium.

Making Mealtimes Fun and Engaging for Kids

Let’s face it: feeding kids can be a challenge! Picky eaters, short attention spans, and busy schedules can make mealtimes a battleground. But it doesn’t have to be that way! By making mealtimes fun and engaging, you can encourage your kids to try new foods and develop healthy eating habits.

Involve Kids in the Kitchen: Making Meal Prep a Family Affair

Kids are more likely to enjoy meals they’ve helped create! Get them involved in the kitchen, even if it’s just simple tasks. This can make meal prep a fun family activity.

• Let Them Choose: Give kids some control over the menu. Let them pick fruits and vegetables from the grocery store, or let them choose a recipe they’d like to try.
• Simple Tasks: Even toddlers can help with age-appropriate tasks, such as washing fruits and vegetables, stirring ingredients, or setting the table.
• “Chef” for a Day: Give your child a chance to be the “chef” for a meal. Let them choose ingredients, measure them out, and help with the cooking process. This helps them feel empowered and invested in the meal.

Creating Colorful Plates: A Feast for the Eyes

The way food is presented can have a huge impact on a child’s appetite. A colorful plate is more inviting than a boring one.

• Rainbow Plate: Aim for a rainbow of colors on your child’s plate. A colorful mix of fruits, vegetables, and grains can be more appealing than a single-colored dish.
• Creative Shapes: Use cookie cutters to turn vegetables into fun shapes. This can make even the most reluctant eaters excited to try new foods.
• Presentation Matters: Arrange food in a visually appealing way. For example, create a “smiley face” with sliced fruit or a “flower” with cucumber and tomato slices.

Exploring New Flavors: Adventures in Taste

Introducing new flavors can be exciting for kids! Don’t be afraid to experiment with different cuisines and flavor combinations.

• Worldly Flavors: Introduce your kids to different cuisines from around the world. Try Indian curries, Mexican tacos, or Japanese stir-fries.
• Spice It Up (Slowly): Start with milder spices and gradually introduce stronger flavors as your child gets used to them.
• Dip and Discover: Serve vegetables with dips like hummus, guacamole, or yogurt-based sauces. The dips can add flavor and encourage kids to try different vegetables.

Creating a Positive Dining Environment

A positive and relaxed dining environment can make all the difference. Avoid distractions, create a sense of community, and make mealtimes a time for connection.

• No Distractions: Turn off the TV, put away phones, and focus on connecting with your child during mealtimes.
• Family Meals: Make family meals a priority. This can be a great time to connect with your kids and learn about their day.
• Positive Reinforcement: Focus on positive reinforcement. Instead of saying “Eat your vegetables,” try saying “Wow, you’re eating so many different colors!”

Remember, it’s a process! It may take time for kids to develop a love for healthy foods. Be patient, be consistent, and make mealtimes a fun and positive experience. You’ll be surprised at what your kids will try!

Establishing Healthy Eating Habits from the Start: Early Intervention Matters

Just like we teach our kids to brush their teeth and wear their seatbelts, establishing healthy eating habits early on is crucial for their lifelong well-being. The good news is that it’s never too early to start! By introducing these healthy practices from the beginning, you’re setting them up for a lifetime of enjoyment and benefit from nutritious food.

Start with Small Portions: A Taste of What’s to Come

Instead of overwhelming your child with large portions, start with smaller amounts of new foods. This helps them gradually get accustomed to new flavors and textures without feeling overwhelmed. As they get used to the new food, you can gradually increase the portion size.

• Focus on Variety: Offer a wide range of healthy foods to expose your child to different flavors and textures. This helps prevent them from getting bored with the same food all the time.
• Be Patient: It may take several tries for a child to accept a new food. Don’t get discouraged. Continue offering the food at regular intervals, and eventually, they may come around.
• Make It Fun: Present food in fun and engaging ways, like cutting fruits and vegetables into different shapes. This can help make trying new foods more appealing to kids.

Limit Sugary Drinks and Processed Foods: Fueling for a Healthy Future

Sugary drinks and processed foods are often high in calories, sugar, unhealthy fats, and sodium. These foods can contribute to weight gain, tooth decay, and other health issues. It’s essential to limit these items and focus on providing nutritious options.

• Swap Sugary Drinks: Instead of sugary sodas, fruit juices, and sweetened teas, offer water, milk, or unsweetened tea. Water is the best way to stay hydrated, and milk provides essential nutrients.
• Choose Whole Foods: Focus on whole, unprocessed foods as much as possible. These foods are packed with nutrients and naturally less processed.
• Limit Fast Food: Fast food is often high in calories, unhealthy fats, and sodium. Choose healthier options like grilled chicken or salads when you do go out to eat.

Modeling Healthy Eating: Lead by Example

Kids are more likely to adopt healthy eating habits if they see their parents doing the same. Be a role model for your child by making healthy food choices yourself.

• Eat Together as a Family: Family meals are a great opportunity to model healthy eating behaviors and create a positive dining environment.
• Talk About Food Choices: Talk to your kids about why you choose certain foods. Explain the benefits of eating fruits, vegetables, and whole grains.
• Don’t Be Afraid to Try New Things: Be open to trying new foods with your kids. This can help them see that trying new things is exciting and fun.

Establishing healthy eating habits from the start is a gift you can give your child that will benefit them for a lifetime. By following these tips, you can set them up for a happy and healthy future.

Adjusting Nutrition for Different Age Groups: Meeting Growing Needs

As kids grow, their energy levels, activity levels, and nutritional needs change. It’s important to adapt your approach to feeding them as they progress through different stages. Here’s a breakdown of nutritional considerations for various age groups:

Toddler Nutrition (1-3 Years): A World of New Flavors

Toddlers are exploring their independence and developing their palates. They’re also growing rapidly, so providing them with a balanced diet is essential. Here are some key points to keep in mind:

• Variety is Key: Offer a wide range of foods from all food groups, including fruits, vegetables, whole grains, lean protein, healthy fats, and dairy.
• Small Portions: Start with small portions and gradually increase as your child gets used to new foods. Toddlers have small stomachs and may not need a lot of food at each meal.
• Finger Foods: Toddlers are developing their fine motor skills, so provide finger foods that they can easily pick up and eat. Examples include cut-up fruits, vegetables, cheese cubes, and cooked pasta.
• Healthy Snacks: Offer healthy snacks between meals to help maintain energy levels and prevent overeating at mealtimes. Good options include fruits, vegetables, yogurt, and whole-grain crackers.

Preschool Nutrition (3-5 Years): Fostering Independence

Preschoolers are becoming more independent and may be more interested in trying new foods. This is a great time to continue building healthy eating habits.

• Encourage Self-Feeding: Allow your child to feed themselves as much as possible. This helps them develop fine motor skills and promotes independence.
• Involve Them in Meal Prep: Let them help with age-appropriate tasks like setting the table, washing fruits and vegetables, or stirring ingredients.
• Introduce New Foods Slowly: Continue introducing new foods gradually. Preschoolers may be more open to trying new things if they’re exposed to them in a fun and engaging way.
• Limit Junk Food: Limit processed foods, sugary drinks, and fast food. These foods are not nutritious and can contribute to weight gain and other health problems.

School-Aged Nutrition (6-13 Years): Fueling Growing Bodies and Active Minds

School-aged children are active and have higher energy needs than younger children. This is a crucial time to provide them with a balanced diet that supports their growth, development, and learning.

• Focus on Whole Foods: Encourage your child to eat a variety of whole foods, including fruits, vegetables, whole grains, lean protein, and dairy.
• Pack a Healthy Lunch: School lunches are a great opportunity to ensure your child is getting a nutritious meal. Pack a lunch that includes a variety of food groups, such as a sandwich on whole-grain bread, fruit, vegetables, and yogurt.
• Healthy Snacks: Provide healthy snacks throughout the day to help maintain energy levels and prevent hunger pangs. Good options include fruits, vegetables, nuts, seeds, and yogurt.
• Limit Sugary Drinks: Avoid sugary drinks like sodas, fruit juices, and sweetened teas. Water, milk, and unsweetened tea are much healthier choices.

Teen Nutrition (13-18 Years): Supporting Growth Spurts and Changing Bodies

Teenagers are going through a period of rapid growth and development. Their nutritional needs are higher than ever, and their choices can have a significant impact on their health and well-being.

• Increased Calorie Needs: Teenagers have higher calorie needs than younger children due to their increased growth and activity levels.
• Calcium and Iron: Teenagers need to consume adequate amounts of calcium and iron, which are essential for bone growth and healthy blood production.
• Healthy Choices: Encourage teenagers to make healthy food choices, including fruits, vegetables, whole grains, lean protein, and dairy. Limit processed foods, sugary drinks, and fast food.
• Talk About Nutrition: Talk to your teenager about the importance of good nutrition. Help them understand how food choices can affect their health, energy levels, and mood.

By providing age-appropriate guidance and creating a positive environment, you can help your child develop a healthy relationship with food that will last a lifetime.

Navigating Common Challenges: Addressing Picky Eating, Allergies, and Snacking Habits

Every parent faces unique challenges when it comes to feeding their children. Picky eating, food allergies, and navigating snacking habits are common concerns. Let’s tackle these hurdles and discover strategies to create a positive and healthy approach to nutrition.

Picky Eating: A Common Challenge

Many kids are picky eaters. They may have strong preferences for certain foods and resist trying new ones. This can be frustrating for parents, but it’s important to remain patient and persistent.

• Don’t Force It: Avoid forcing your child to eat foods they don’t like. This can create negative associations with food and make them less likely to try new things.
• Be a Role Model: Kids are more likely to try new foods if they see their parents eating them. Model healthy eating habits by eating a variety of foods yourself.
• Repeat Exposure: Continue offering new foods, even if your child refuses them at first. It may take several tries for them to accept a new food.
• Make It Fun: Use fun presentation techniques like cutting fruits and vegetables into shapes, creating colorful plates, and involving them in meal preparation.
• Don’t Give Up: Picky eating is a phase. With patience and persistence, you can help your child develop a more varied and healthy diet.

Food Allergies: Navigating Safety and Nutrition

Food allergies can be a significant challenge for parents, requiring careful attention to ingredient lists and careful meal planning. It’s important to work closely with your child’s pediatrician and a registered dietitian to manage food allergies safely and effectively.

• Read Labels Carefully: Always read food labels carefully to check for allergens. Many packaged foods contain hidden allergens, so it’s important to be vigilant.
• Understand Cross-Contamination: Be aware of cross-contamination, which can occur when allergens come into contact with other foods during preparation or storage. Use separate cutting boards and utensils for allergen-free foods.
• Communicate with Schools and Caregivers: Communicate with your child’s school, daycare providers, or other caregivers about your child’s food allergies. Ensure they are aware of the allergens and the necessary precautions to take.
• Create a Safe Environment: Make sure your home is a safe environment for your child. Store allergen-free foods separately, and clearly label all ingredients. Encourage your child to ask questions about ingredients before trying new foods.
• Seek Professional Guidance: If you have concerns about your child’s food allergies, consult with a registered dietitian or allergist. They can provide personalized advice and support.

Snacking Habits: Fueling Between Meals

Snacking is a normal part of childhood. It can help keep kids’ energy levels up and prevent overeating at mealtimes. The key is to choose healthy snacks that provide nutrients rather than empty calories.

• Plan Ahead: Keep healthy snacks readily available so that your child isn’t tempted to reach for unhealthy options when they get hungry.
• Offer a Variety of Options: Provide a selection of healthy snacks to choose from, such as fruits, vegetables, yogurt, cheese, whole-grain crackers, and nuts.
• Limit Processed Snacks: Avoid highly processed snacks that are high in sugar, unhealthy fats, and sodium. These snacks provide little nutritional value and can contribute to weight gain and other health problems.
• Teach Portion Control: Help your child learn about portion sizes. A small handful of nuts or a few crackers can be a satisfying and healthy snack.
• Don’t Use Snacks as Rewards: Avoid using unhealthy snacks as rewards. This can create negative associations with food and make it harder to establish healthy eating habits.

By addressing these common challenges, you can create a more positive and healthy approach to feeding your child. Remember that every child is different, so what works for one child may not work for another. Be patient, be consistent, and create a supportive environment where your child feels comfortable trying new foods and making healthy choices.

Incorporating Healthy Snacks into the Diet: Fueling Up Between Meals

Snacking is a normal part of childhood, especially for kids who are growing and active. Healthy snacks can provide a boost of energy and nutrients between meals, helping to prevent overeating and promoting healthy eating habits.

The Importance of Healthy Snacking

• Energy Boost: Snacks provide a quick source of energy for kids, especially if they are active and have a busy schedule. This can help them maintain energy levels throughout the day and perform their best in school and other activities.
• Nutrient Boost: Healthy snacks can provide essential vitamins, minerals, and fiber, which may not be met solely through meals. This helps ensure kids are getting a balanced intake of nutrients.
• Prevent Overeating: Snacking can help prevent kids from getting overly hungry and overeating at mealtimes. This can help them maintain a healthy weight and avoid feeling sluggish after large meals.

Nutritious and Appealing Snacks Kids Love

Here are some healthy snack ideas that are both nutritious and appealing to kids:

• Fruits: Apples, bananas, berries, grapes, oranges, pears, melons, and dried fruit
• Vegetables: Carrot sticks, celery sticks, cucumber slices, bell peppers, cherry tomatoes, baby carrots, and broccoli florets
• Whole Grains: Whole-grain crackers, pretzels, popcorn, and rice cakes
• Dairy: Yogurt, cheese cubes, and string cheese
• Protein: Hard-boiled eggs, nuts, seeds, and hummus

Limiting Unhealthy Snacking: Making Wise Choices

It’s important to limit processed snacks that are high in sugar, unhealthy fats, and sodium. These snacks can contribute to weight gain, tooth decay, and other health issues.

• Plan Ahead: Keep healthy snacks readily available so that your child is not tempted to reach for unhealthy options when they get hungry. This might involve stocking the pantry with nutritious snacks and keeping fresh fruit and vegetables on hand.
• Talk About Food Choices: Explain to your child why healthy snacks are better for them. Discuss the benefits of fruits, vegetables, and whole grains.
• Don’t Use Snacks as Rewards: Avoid using unhealthy snacks as rewards. This can create a negative association with food and make it harder to establish healthy eating habits. Instead, offer non-food rewards, such as extra playtime, a special outing, or a new book.
• Be a Role Model: Make healthy choices yourself! If you’re snacking on fruits and vegetables, your child will be more likely to follow suit.

Incorporating healthy snacks into your child’s diet can make a significant difference in their overall health and well-being. By offering nutritious options and limiting unhealthy choices, you can help them grow, learn, and thrive.

Creating a Family-Friendly Approach to Nutrition: Healthy Eating Together

Building healthy eating habits is a family affair! When everyone is on board, creating a positive and supportive environment for good nutrition becomes much easier. Here’s how you can make healthy eating a shared journey for your family:

Make Meal Planning a Family Affair: Involving Everyone

Instead of solely taking on the responsibility of meal planning yourself, involve your family in the process. This can be a fun and engaging way to encourage healthy choices.

• Family Meetings: Hold regular family meetings to discuss meal ideas, plan for upcoming events, and involve everyone in the decision-making process.
• Grocery Shopping Adventures: Take your kids grocery shopping with you and let them help choose fruits, vegetables, and other healthy ingredients. This can make the experience more enjoyable and educational.
• Recipe Exploration: Browse cookbooks together or search online for healthy recipes that everyone will enjoy. Let kids pick out a recipe they’d like to try and be involved in the cooking process.

Create Opportunities for Kids to Help: Building a Sense of Ownership

Involving kids in meal preparation can be a great way to teach them about food and encourage them to try new things.

• Simple Tasks: Even young children can help with simple tasks like washing fruits and vegetables, setting the table, stirring ingredients, or measuring ingredients.
• “Chef” for a Day: Allow kids to take charge of a meal. They can choose a recipe they’d like to try, help with the preparation, and present their creation to the family.
• Positive Reinforcement: Acknowledge and praise your child’s efforts in the kitchen. This can help them feel proud and encourages them to continue participating in meal preparation.

Foster a Positive and Supportive Dining Environment: Making Mealtimes Enjoyable

Creating a positive and supportive dining environment can encourage kids to eat more and enjoy the mealtime experience.

• Turn Off Distractions: Limit distractions during mealtimes. Put away phones, turn off the TV, and focus on connecting with your family. This can help create a more relaxed and enjoyable atmosphere.
• Create a Sense of Community: Make mealtimes a time to connect and talk. Ask your kids about their day, share stories, and create a sense of togetherness. This can make mealtimes a more enjoyable and meaningful experience.
• Positive Reinforcement: Focus on positive reinforcement. Instead of saying “Eat your vegetables,” try saying, “I love how you’re trying all those different colors!” This can create a more positive and encouraging atmosphere for healthy eating.

Remember, building healthy eating habits is a journey, not a destination. Be patient, be consistent, and make healthy eating a fun and positive experience for your whole family. By working together, you can create a healthy foundation for your children’s well-being.

Conclusion: Setting the Stage for a Lifetime of Healthy Habits

Building a balanced diet for kids is a journey that starts from the moment they begin to eat solid foods. We’ve explored the essential food groups, the importance of making mealtimes fun and engaging, the need to establish healthy habits from the start, and how to adapt to the unique needs of different age groups. We’ve also tackled common challenges like picky eating, food allergies, and snacking habits, offering practical strategies to navigate these hurdles.

Remember, a balanced diet is more than just avoiding unhealthy foods; it’s about providing the nutrients your child needs to grow, learn, and thrive. By following the tips outlined in this guide, you can create a positive and supportive environment where your child can develop a healthy relationship with food that will last a lifetime.

If you have specific concerns about your child’s nutrition, don’t hesitate to consult with a registered dietitian or pediatrician. They can provide personalized advice and support based on your child’s individual needs.

Remember, every child is unique, and what works for one may not work for another. Be patient, be consistent, and have fun with the process! By making healthy eating a priority for your family, you’re investing in their health and well-being for years to come.

Resources: Taking the Next Steps

Ready to dive deeper into building a balanced diet for your kids? These valuable resources can provide more information, practical tools, and expert guidance.

• ChooseMyPlate.gov: This website from the U.S. Department of Agriculture offers a wealth of information on healthy eating patterns for all ages. It includes personalized meal planning tools and tips for creating a balanced diet. https://www.choosemyplate.gov/
• Academy of Nutrition and Dietetics (AND): The AND is a professional organization for registered dietitians. Their website provides evidence-based information on nutrition and wellness, as well as resources for finding a registered dietitian in your area. https://www.eatright.org/
• American Academy of Pediatrics (AAP): The AAP is a trusted source of information on child health and well-being. Their website offers comprehensive information on nutrition for children, including guidelines for feeding infants, toddlers, and older children. https://www.aap.org/
• National Institutes of Health (NIH): The NIH is a government agency that conducts and supports biomedical research. Their website offers a wealth of information on nutrition, including topics related to child health and development. https://www.nih.gov/
• Food Allergy Research & Education (FARE): FARE is a leading non-profit organization dedicated to food allergy research, education, and advocacy. Their website offers resources and support for families living with food allergies, including information on diagnosis, treatment, and management. https://www.foodallergy.org/

These resources can provide you with valuable insights and tools to create a healthy and enjoyable eating experience for your family. Remember, a balanced diet is a journey, not a destination. Be patient, be persistent, and celebrate each step along the way!