It is never too late or too early to educate our children on how to eat properly and the great benefit of physical activity.  Most parents know the various challenges in getting a child to eat healthy. The following are tips to promoting good eating habits for children.

• Be a role model. Lead by example in demonstrating how stay active and make healthy food choices.
• Encourage physical activity with a family walk, bike ride, or hike. Consider enrollment in an organized sport.
• Limit the amount of time children watch television, play video games, or spend time on the internet.
• Establish routine with daily meals and snacks while eating together as much as possible.
• Plan for sensible portions using the Food Guide Pyramid for Young Children.
• Purchase healthy food choices for the family at home.
• Read and compare food labels.
• Avoid restaurants with a limited menu for healthier options or buffets.
• Support weight loss efforts with encouraging words of support if weight loss is determined appropriate.
• Limit sugar beverages and excess calories such as soda, Gatorade, even excessive fruit juices and chocolate milk. 4-8 ounces a day of juice is a reasonable portion.
• Involve children in the planning, shopping, and preparation of meals and snacks. Encourage them to try new foods.
• Limit sugar and high fat foods. Consider sharing a small helping of French fries on occasion with the whole family if that is often a household craving.
• Promote a healthy body image. Help your child feel accepted by accepting and encouraging them no matter their body size.

There are numerous benefits to eating a balanced, healthy diet. Some of these benefits include maintaining a healthy body weight, boosting the immune system, and promoting prevention of diseases such as cancer, heart disease, stroke, high cholesterol, high blood pressure, and diabetes. The following provides tips for healthy eating.

• Consume a diet rich in a variety of fruits and vegetables. At least 5 if not up to 9 servings a day. This makes for a diet rich in antioxidants.
• Choose whole grains as often as possible. Look for labels to read 100% whole grain.
• Drink plenty of fluids. Hunger vs. thirst pain may be hard to differentiate at times. Drink plenty of fluids to fully recognize hunger ques.
• Include 1-2 servings of fish per week. No, not fried!
• Reduce, not eliminate foods. Elimination of certain foods often leads to binging. Limit a portion of your favorite “unhealthy” food to a bite or two.
• Stay active. At least 30 minutes of activity a day. Even if 3 - 10 minute bouts of exercise.
• Define hunger vs. boredom, stress, and anxiety.
• Avoid adding extra sodium to foods.
• Measure foods often to ensure portion control.
• Do not skip meals! Make time for regular, healthy meals.
• Choose healthy fats such as canola oil, olive oil, and avocado. Avoid saturated and Trans fat.
• Aim for a balance of fiber, protein, and fat (in moderation) at every meal or snack.

Note: Weight loss is not always the appropriate goal in managing a child who may be overweight. Please consult your health care provider if your child's weight is of concern to determine the proper approach in the management your child's health.