We Can! Help Your Children Eat Well and Move More

• BE A GOOD ROLE MODEL. Research has shown that children and adolescents really do listen to their parents and model their behavior. If you eat well and move more, your children will likely follow.

• INVOLVE YOUNGER CHILDREN IN THE DECISIONS. Talk to your kids about making smart food and physical activity choices. It will be easier if everyone can help support each other to eat well and move more. For example, every weekend have one or more of  our young children pick one physical activity for the whole family to do. Have your younger child come with you to the grocery store to  pick out some healthy foods he or she would like to try.

• HAVE OLDER CHILDREN MAKE DECISIONS. Older kids might not be as open to you telling them what to do, so tailor your request to the child’s age and temperament. For example, for older children who are learning to be more independent, you can explain that you want them to be more active, but then ask them what they want to do rather then tell them what they should be doing. You also could let them know that you bought some healthier snacks for them to try and tell them you trust them to prepare something healthy when they’re hungry.

• DON’T MAKE DRASTIC DIETARY CHANGES. If your family normally drinks whole milk, try buying 2 percent low-fat milk and see if they notice a difference. After a few weeks, try reducing the fat content again to 1 percent reduced-fat milk. Too drastic a change may upset your family; it’s best to introduce new foods gradually.

• MAKE THE NEW HEALTH BEHAVIOR EASY FOR THEM. Put a bowl of washed fruit, such as grapes or apples, on the table. It’s easy if they can just grab the fruit for a snack without thinking!

• LIMIT FOODS HIGH IN FAT AND SUGAR IN THE HOUSE. Use the Nutrition Facts label to find foods lower in calories, fat, and sugar. This will help your children eat fewer of these foods. Make available plenty of healthy foods for them to choose, such as fruits and vegetables, whole grains, and low-fat milk and milk-products.

• EMPASIZE THE BENEFITS. The apparent benefits of making nutritious food choices and increasing physical activity will be different for you and your children. Youth will likely not care that a nutritious diet that includes lots of fruits and vegetables can help prevent certain diseases. Or that being physically fit can reduce the risk of heart disease later in life. However, they are likely to care about growing tall and strong, being attractive, or being good at sports. Helping them make connections between their choices and benefits that are meaningful to them many help them try new things.

• CREATE OPPORTUNITIES FOR YOUR FAMILY TO SPEND TIME TOGETHER DOING SOMETHING ACTIVE. Plan fun and active things for your family to do together, such as play in the park, walk through the zoo, tour some local sites, hike, or swim.