We all have many to-do lists — but as mothers, taking care of ourselves tends to be on the bottom of that list. Speaking as a mother and as a registered dietitian, the value of health that is witnessed on a daily basis cannot be understated. The way we feed ourselves is of the utmost importance, it has a great impact on how we feel and how we function, not only on the outside but on the inside as well.

As moms, we make a tremendous difference in the health of our children. And mothers may not realize the impact they have on their children as role models. In a recent survey, mothers were rated number one by most children/teens as a role model in their life. So to be a good role model, mothers must first take care of themselves. Mothers can pass on a legacy of good health in three key areas:

Nutrition: Children are always watching parents and learn behaviors both good and bad. Research indicates that when a mother decides to drink milk more frequently or eat more fruits and vegetables, children follow in the same pattern. This influence continues throughout the child and teenage years, but the most impact starts when children are young.

Physical Activity: Mothers also play an important role in activity levels of children. Being active outside the house is not only fun but also encourages and supports healthy lifelong habits. Children learn what they live.

Body Image: Mothers may unknowingly pass on poor body image and weight issues to their children. Research has indicated that weight-related issues of parents, most importantly mothers, are easily transmitted to children. And teenage girls who frequently witness their mother trying to lose weight are more likely to be preoccupied with weight themselves.

Passing on your own healthy legacy

• Eat (and Drink) Healthy Yourself

Kids will do as you do, so consume the foods and beverages that you want your children to have.

• Make Meals Matter

Make family meals a positive time for you and your kids. Avoid criticism and enjoy your time (and your food) with your family.

• Get Active

Be active to set a good example for your kids. Encourage healthy habits and find your family’s favorite ways to be active together.

• Focus on the Positive:

Avoid making negative comments about food, your body or your child’s body. Boost your child’s self-esteem by complimenting qualities beyond just appearance.

You can make a difference in the life of your child in more ways than you think. Happy Mother’s Day.

Spinach Mango Wrap Sandwiches
Serves 6 (1 wrap each)

All you need:
2 fresh mangos, peeled and sliced
1/2 bag (10 oz) spinach leaves
6 oz cooked chicken breast strips
1/4 cup Hy-Vee sliced almonds
1/4 cup light raspberry vinaigrette
6 (8-inch each) Hy-Vee flour tortillas

All you do:
1. In a large bowl, combine mango slices, spinach, chicken, almonds and vinaigrette. Toss gently.
2. Place mango mixture down center of each tortilla. Roll up tightly. Cut each in half diagonally to serve.

Nutrition information per serving: 290 calories, 8 g fat, 0 g trans fat, 1.5 g saturated fat, 460 mg sodium, 42 g carbohydrate, 4 g fiber, 14 g protein, 25% vitamin A, 35% vitamin C, 10% calcium, 15% iron.