Parents play a big role in shaping children’s eating habits. When parents eat a variety of foods that are low in fat and sugar and high in fiber, children learn to like these foods as well. It may take 10 or more tries before a child accepts a new food, so do not give up if your child does not like a new food right away. Parents have an effect on children’s physical activity habits as well. You can set a good example by going for a walk or bike ride after dinner instead of watching TV. Playing ball or jumping rope with your children shows them that being active is fun. With many parents working outside the home, child care providers also help shape children’s eating and activity habits. Make sure your child care provider offers well-balanced meals and snacks, as well as plenty of active play time. If your child is in school, find out more about the school’s breakfast and lunch programs and ask to have input into menu choices, or help your child pack a lunch that includes a variety of foods. Get involved in the parent-teacher association—PTA—to support physical education and after-school sports.

Just like adults, children need to eat a wide variety of foods for good health. In January 2005, the U.S. Department of Health and Human Services (DHHS) and the U.S. Department of Agriculture (USDA) jointly released the 2005 Dietary Guidelines for Americans. These new guidelines outline recommendations to promote health and reduce the risk of chronic disease through nutritious eating and physical activity. The new guidelines encourage Americans over 2 years of age to eat a variety of nutrient-dense foods. Recommended items include fruits, vegetables, fat-free or low-fat milk and milk products, lean meats, poultry, fish, beans, eggs, nuts, and whole grains. The guidelines also recommend a diet low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Children should be physically active most, if not all, days of the week. Experts suggest at least 60 minutes of moderate physical activity daily for most children. Walking fast, bicycling, jumping rope, dancing fast, and playing basketball are all good ways for your child to be active. As children spend more time watching TV and playing computer and video games, they spend less time being active. Parents play a big role in helping kids get up and get moving.

• Make sure your child eats breakfast. Breakfast provides children with the energy they need to listen and learn in school.
• Offer your child a wide variety of foods, such as grains, vegetables and fruits, low-fat dairy products, and lean meats or beans.
• Talk to your health care provider if you are concerned about your child’s eating habits or weight.
• Cook with less fat—bake, roast, or poach foods instead of frying.
• Limit the amount of added sugar in your child’s diet. Serve water or low-fat milk more often than sugar-sweetened sodas and fruit-flavored drinks.
• Involve your child in planning and preparing meals. Children may be more willing to eat the dishes they help fix.
• Be a role model for your children. If they see you being physically active and having fun, they are more likely to be active and stay active throughout their lives.
• Encourage your child to be active every day. Involve the whole family in activities like hiking, biking, dancing, basketball, or roller skating.