For Parents
Start the day with a healthy breakfast. It refuels your body and gives you energy for the day.
Let kids help plan one meal each week and eat together as often as possible.
Eat slowly. It takes 20 minutes for your brain to register that you are full.
Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables every day.
Eat more whole grains (e.g., oats, brown rice, rye, crackers, whole-wheat pasta). Try to eat at least 85 grams of whole grains every day.
Drink plenty of fluids. Choose water, low-fat or nonfat milk and low calorie or diet beverages.
Serve a variety of foods.
Reward children with praise rather than with food.
Serve food in smaller portions. Do not demand or reward "a clean plate." Let your child ask for more if he or she is still hungry.
Read nutrition labels for serving size and calorie information. The information on the labels can help you select foods that best fit into your family’s meal and snack plans.
Bake, broil or grill foods to reduce fat. Rather than cooking with butter or vegetable oil, try healthier versions like olive, canola or sunflower oil.
Snacks should provide nutrients and energy, which are essential for active, growing children.
Do not give your child vitamin supplements unless they are recommended by your doctor.
Children imitate their parents, so set a good example by eating healthy foods.
Keep a variety of snacks in the house, such as fresh fruit, vegetables, whole-grain cereals and crackers. Try lower calorie or lower fat foods, like baked chips, reduced-sugar cereals or low-fat dressings.