…will help your family focus on specific, realistic goals, and then help you make those changes to improve the health of your family.

5. Eat 5-9 fruits and vegetables a day.

Seem like a lot? Start small. Track how many fruits and vegetables your family is eating this week, and try to increase by 1 or 2 fruits or vegetables next week. 

4. Eat at least 4 meals together as a family each week.

Focus on the family: Studies published in The Journal of The American Dietetic Association in September, 2007 found that children in families who ate more meals together per week consumed healthier meals (i.e.: more fruits and vegetables and less fat) and were less likely to be overweight. This gives children family interaction and connection. Spending a few hours eating together each week can help.

Prepare more family meals at home and empower your child by involving them in the preparation. Healthy meals can be prepared in 15 minutes or less and will save you from sitting in the drive-thru. While the fast food industry has not caused the obesity epidemic in America, these foods certainly have not helped to trim our waistline. Fast food meals are packed with calories, unhealthy saturated fats, and sodium and tend to leave out fruits, vegetables, and fiber which are nutrient dense and lighter in calories.

3. Eat 3 meals a day.

Eating meals consistently throughout the day will help keep your body energized, stay focused at school/work, and control your hunger. It is easier to make healthy choices, eat more slowly, and eat the right amount when you are not overly hungry.

2. Allow less than 2 hours of screen time per day.

Research has shown that on average children spend greater than 20 hours a week consumed in screen time. This screen time includes both computer and television, playing video games, as well as talking on the phone.

To help maintain a healthy body weight, children should be encouraged to limit the amount of sedentary activity (or “sitting time”) to no more than two hours per day.

1. Aim for at least 1 hour of physical activity each day.

Good examples of ways to increase activity during the day include taking a family walk after dinner each night, swimming, playing basketball or jumping rope. Make physical activity a family affair. Encouraging your child to participate in team sports is also a good plan. It doesn’t have to be an hour straight, but can be bursts of activity throughout the day.

0. Eliminate sugar-sweetened beverages.

Numerous research studies have shown that a child’s intake of sugar-sweetened beverages is linked to weight gain. These drinks are packed with calories and have little to no nutritional value. Trade these beverages for water or sugar free alternatives and see what a difference it makes.