Jared and Candace Nakamoto of Kaimuki only shop for family groceries with a list in hand. Sheryl Dodge of 'Ewa Beach limits herself to the perimeter of the commissary.

"We also get our fruits from farmers markets," said Dodge. "I'm not sure how we don't break the bank. We try to stretch food as much as possible."

These one-income families are learning to not only keep their little ones on track nutritionally, but do it on a dime in these tough economic times. It doesn't hurt that Jared Nakamoto, father of Lexie and newborn Kayli, is a financial adviser who knows that failing to plan ... well, you know.

"He keeps us in tip-top shape," said Candace Nakamoto, now a stay-at-home mom who takes family grocery shopping trips.

Some of the simplest and easiest ideas for shaping eating habits are also the cheapest, nutritionists say. When the keiki are old enough, parents should enlist their children's help to come up with ways to tighten the family food budget while eating healthier, so kids are invested in the changes, said Keith Ayoob, a registered dietitian at the Albert Einstein College of Medicine in New York. It sounds like a tall order, but if parents put some suggestions out there, kids can build on them, he said.

For instance, parents might recommend that everyone start eating a more healthful breakfast, the easiest and cheapest meal of the day, he said. That could be whole-grain toast with peanut butter and apple or banana slices, and served with a glass of low-fat milk. Or a bowl of whole-grain cereal (oatmeal, Cheerios, raisin bran) with fruit and low-fat milk.

Or it could be eggs, whole-grain toast and 100 percent orange juice fortified with calcium and vitamin D, suggests Elizabeth Ward, a Boston registered dietitian with three girls who wrote "The Complete Idiot's Guide to Feeding Your Baby and Toddler."

Actions, Ward said, speak louder than words. Parents who eat breakfast at home are setting a good example.

How do Hawai'i families cope?

"We make a list at home, then look through (the) newspaper to see what's on sale before we head off to supermarket," said Candace Nakamoto. "I've always heard it's best to shop the outer edges. Those are the healthiest aisles."

The Nakamotos also buy extra when favorites go on sale, carry supermarket loyalty cards and hit Costco when they can. That helps keep the bills down, but they want to ensure the girls stay the path of good nourishment, especially since their eldest already has a taste for veggies — steamed carrots and broccoli, to name a few. Tofu, even.

"This girl eats anything and everything," proud papa Jared Nakamoto said. "Even when we go out to dinner, we give her a taste (off our plates). We want to show her the world."

"There's not one thing she doesn't eat," his wife added.

It's all about instilling good food habits.

"We definitely stay away from fast-food places," said Candace Nakamoto. "Yes, it takes more time to (prepare) a sandwich, but it's better, smarter and healthier."

The family eats out two to three times a week, mostly at family-friendly spots like California Pizza Kitchen, the Spaghetti Factory and assorted ethnic restaurants, so Candace Nakamoto gets a meal off and the girls have social time.

Candace Nakamoto knows about childhood weight issues. While occasionally Lexie tries different treats at parties, they steer clear of the fried foods and sugary drinks.

"We want her heart to stay strong," she said.

"And we practice portion control, too," added her husband.

Out in 'Ewa Beach, Dodge is also glad to have a daughter with an adventurous palate.

Little Kara adores fruits, but sometimes tires of her vegetables, so Dodge took a neat approach: switching them out.

"It's like rotating toys," she said knowingly. "Then you offer it again."

She buys cereal from Costco, too, which means less exposure to the dreaded cereal aisle at the grocery store, and they don't eat out much, which cuts costs.

"Why pay $10 for a plate you could make for a lot less at home?" she said.

For a while Dodge went the all-organic route, but that got a bit expensive.

"I found out that there are certain fruits and veggies that you should probably buy organic if possible — those with soft skin like peaches, tomatoes, etc., and others that don't have to be organic if they have a skin that you can remove (i.e., bananas, oranges)," Dodge noted. "That really helped."

Candace Nakamoto sounds practically giddy about the days when she and the girls can cook together, something she's sure will help instill good eating habits.

She has her eye on a special kitchen stepstool for little chefs, with guardrails, that she spotted on "Rachael Ray."

"I can't wait till we can all cook together," she said. "We already have kid cookbooks waiting for them to be open."

National information for this report was provided by Nanci Hellmich of USA Today.