| 1) Eat Whole Grain Foods. | | | | 6) Know Where Calories Come From. |
| Processed and refined grains, such as white | | | | While you don't necessarily need to do daily calorie |
| bread, white rice, cereal, pasta, and other foods | | | | counts, keep a diary of what your family eats for |
| made with white flour have a high glycemic index, | | | | a few days can help you see where extra |
| low amounts of fiber, and less vitamins and | | | | calories are coming from. Are your kids |
| minerals as foods made with whole grains. Making | | | | overweight because of the calories they get from |
| the switch to whole grain foods, including whole | | | | a bedtime snack or those two glasses of Kool Aid |
| wheat bread, whole grain pasta, brown rice, and | | | | or soda he drinks? Or maybe because his portion |
| cereals made with whole grains, are an easy and | | | | sizes are too large? |
| healthy way to make your family's diet more | | | | If you know where your kids' calories are coming |
| nutritious. | | | | from, you will know where to make changes and |
| 2) Limit Soda and Fruit Drinks. | | | | how you can cut back, especially on foods that |
| Soda and fruit drinks have low nutritional value | | | | have a lot of empty calories. |
| and a lot of calories. At about 150 calories per 12 | | | | 7) Learn About Carbs. |
| ounce serving, your kids will gain an extra pound | | | | Carbs get a bad wrap, especially with all of the |
| about every 3 weeks if they drink just one can | | | | proponents of high protein diets, like the Atkins |
| of soda each day. | | | | and South Beach Diet. Not all carbs are created |
| Cutting back or eliminating soda, fruit drinks, and | | | | equal. While it is a good idea to avoid foods that |
| even fruit juice, can be a good way to get rid of | | | | have refined such as white bread, foods made |
| a lot of extra calories and leave room for your | | | | with white flour, and foods and beverages |
| kids to eat more nutritious foods. | | | | sweetened with sugar, other carbs should be part |
| 3) Eat More Fruits and Vegetables. | | | | of a balanced diet. |
| Most children don't eat enough fruits and | | | | Instead of avoiding all carbs, just learn about how |
| vegetables and that usually means that they are | | | | to choose foods with ‘good' carbohydrates, |
| eating other less nutritious foods. With a high fiber | | | | which includes fruits, vegetables, beans, and whole |
| content and lots of vitamins and minerals, fruits | | | | grain foods. |
| and vegetables are an important part of a healthy | | | | 8) Learn About Fats. |
| diet. And because they have lots of water in | | | | Like carbs, there are ‘good' and ‘bad' fats. |
| them, eating fruits and vegetables can help you to | | | | Instead of making the mistake of trying to stick |
| feel full and satisfied so that you don't overeat. | | | | to a low fat diet, and simply substituting other |
| 4) Eat More Foods with Calcium. | | | | foods that are often just as high in calories, you |
| A common mistake people make when trying to | | | | should eat foods that have ‘good' fat in them. |
| lose weight is that they stop drinking milk, eating | | | | This includes foods with polyunsaturated and |
| cheese and yogurt. Calcium is important to build | | | | monounsaturated fats. On the other hand, you |
| healthy bones and to help you lose weight. You | | | | should avoid saturated fats and trans fats. |
| should encourage your kids to drink low-fat milk, | | | | 9) Choose Healthy Meals when Eating Out. |
| eat portioned amounts of cheese and yogurt to | | | | Even if your family eats healthy at home, if you |
| help lose weight and maintain a healthy weight. | | | | eat super-sized fast food meals a few times a |
| 5) Be More Active. | | | | week, they are probably still at risk for becoming |
| Everyone knows that part of the cause of the | | | | overweight. If you eat out a lot, review the |
| current obesity epidemic is that people are much | | | | nutritional facts of the restaurant's menu and |
| less active then they used to be. Getting kids | | | | watch your portion sizes. Calories and fat quickly |
| involved in organized activities, which can be either | | | | adds up when eating out! |
| team or individual sports, and cutting back on the | | | | 10) Stay Motivated! |
| amount of time in front of the TV, computer and | | | | Most people know what they need to do to be |
| playing video games will burn calories and improve | | | | healthier however, eating healthy and exercising is |
| fitness levels. | | | | not easy. Education about the specifics of a |
| Family activities are also a good way to be more | | | | healthy diet, getting the whole family involved, and |
| physically active. Even simple things, like walking | | | | setting goals, can help your family stay healthy |
| across a parking lot, using stairs, and going for | | | | and fit. Hire a personal trainer or seek the counsel |
| short family walks or bike rides, can make a big | | | | of a dietitian to keep you on the healthy track. |
| difference. | | | | |