- kids learn by watching what adults do, your example is a priceless teaching tool

- include a variety of foods on your plate

- if you leave something off your plate talk about why, let them know its okay to not always like certain foods or if you're allergic discuss that as well

- avoid junk foods like chips and soda and opt for healthy snacks like carrot sticks and 100% juic

- shop together, shopping is part of food preperation and a child can learn a lot in the produce section

- always wash your hands before handling food, and encourage your child to do the same

- when having sweets and treats like ice cream talk about moderation and portion sizes and not over eating, count scoops into the bowl, etc.

- avoid eating during television programs or in front of the television

- drink plenty of water each day

- have regular meals each day, if you skip lunch your child is likely to do the same

- take your time and chew your food, often adults are in a hurry and kids pick up on this habit as well

 

 

- kids follow your example, the first step in teaching healthy eating is to eat healthy on a regular basis to tach via example and actions

- pack your own nutritious snacks, drinks and meals for family outings instead of buying overpriced soda, candy and junkfoods

- plant a garden having his or her own vegetables, fruits and herbs will encourage wanting to use those and give them a sense of pride and accomplishment as well as something good to eat

- offer choices at snack time and talk about them, for example carrot sticks and dip or a bowl full of salty chips, it's often surprising which they choose when you talk about the goodness and health factors of each option

- talk about whats on the label, food packaging is a great teaching tool because it tells them everything they need to know right there in print, encourage reading age children to read the package on their own and find what's good and what's not so good

- talk about the health benefits, such as a stronger immune system - the less you're sick the more fun you get to have doing things you enjoy

- ask them to help with meal prep and talk about the ingredients, carrots are good for seeing, garlic is good for immunity, etc...

- obesity may be a difficult thing to discuss with your child, but it is a very serious condition that is having an affect on our country, let them know the risks involved sometimes knowing is half the battle

- show them charts like the food guide pyramid and let them ask questions, they will have questions and they may even notice what parts of the chart they aren't getting enough

- you won't always be there to help them with their decisions but you've taught them the right ones to make so when the time comes they'll be prepared

 

 

- they say it takes up to 21 to successfully break any bad habit and start a new good habit in it's place

- step back and evaluate the kitchen, fridge, pantry, and cupboards

- what needs to stay and what needs to go

- make a shopping list of healthy selections and stick to it, the easy part is making the list - stitcking to it might be a bit more difficult but you will benefit greatly if you do

- take it one step at a time and don't try to fix everything all at once, change and replace one habit at a time

- identify with the problem behaviors, is there a certain time of day overindulging seems to happen, stop and think about what's going on during that time

- try changing the environment, sit at the table instead of in the living room, make the table, change the lighting, etc... mood and the meal have a direct effect on each other

- don't make excuses for the behavior or habit, strive to change it and make a plan to do so

- reward good choices with stickers and praise, not with food

- set a goal and talk about what it will take to reach the goal, for example no junk food for a week, by the end of the week it will seem like such an easy thing to do for them that it won't be a habit anymore

- keep a daily food journal together with your child marking what they ate, when they ate it, did they like it, how did they feel before and after they ate it. Encourage them to participate in this activity with you.

 

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