Eating can be a nurturing and joyful experience.  Yet so much in our culture tugs us away from that fundamental concept.  Worries about body shape and body size, and even medically prescribed food restrictions have influenced our efforts to determine what is "right" to eat, along with when and how.  However, when the joy goes out of eating, nutrition suffers.

Try to have as many meals as possible together as a family. Use this time for sharing and getting caught up with each other after a busy day.

Try to allow kids to serve themselves what they feel they can eat--it may be less than many adults would expect! There is no need to be a short-order cook and prepare kids separate foods on any sort of regular basis, as this may continue to encourage picky eating.

Planned snacks in between meal times are important for growing children. Try to time snacks so that children have enough time to get hungry (but not famished) before the next meal. 

Other quick lifestyle habits to help maintain a healthy weight include regular exercise, limiting sitting time, and limiting sugary drinks. We recommend aiming for 1 hour of exercise a day (and this includes activities such as free play, walking, gym class, etc.). We recommend no more than 2 hours of "screen time" (watching TV, playing video games, playing on the computer) per day.

It has been proven in studies that eliminating sugary drinks altogether (soda, juice) can make a huge difference in successfully maintaining a healthy weight. Try to avoid having kids ever get in the habit of drinking these beverages--water is really best for thirst.

A convenient quick reference that summarizes these recommendations is:

5-2-1-0

5: Helpings of fruits and vegetables per day (Newer recommendations call for aiming for 5 to 9 helpings per day!)

2: Hours or less of screen time per day

1: Hour of exercise per day

0: Soda

We also know that, as parents, our lifestyle choices (including our approach toward food and our dietary preferences) have a STRONG impact on the habits our children acquire. So...these tips are equally applicable to healthy adults. Good luck!

Click here for further discussion on healthy food choices.