There are three simple healthy family habits parents can implement to help keep kids on track: eat dinner together, making sure they have ample sleep, and limiting the amount of hours they watch television.  The combination of these three habits is associated with a lower risk of obesity in children.

When children get adequate sleep, they are more likely to have energy during the day to be physically active.  Similarly, when children eat dinner with their families together and not in front of the television it helps in regulating their food intake which contributes to lowering their risk of obesity.

 Here are some additional suggestions for parents:

• Keep unhealthy foods out of the house or out of your child’s control.·
• Set firm rules about healthy snack choices.
• Don’t allow eating in bedrooms. 
• Set after school guidelines for snacks and food safety for who children.  ·
• Consider soda pop an occasional treat rather than a regular beverage. Water should be the beverage of choice.
• Choose 1% or 2% milk for your child unless your pediatrician advises milk with more or less fat for your child.·
• Use lower-fat ground turkey instead of high-fat ground beef in recipes for tacos, meatloaf, chili and other dishes.
• Give kids a bowl of vegetables such as broccoli, peas or carrot sticks on the table before meals.
• Don’t go to the grocery store with kids so that they don’t try to sway you to buy extra junk food.
• Get rid of high calorie, low nutrition candies, sodas etc, and instead buy healthier choices such as low fat yogurts topped with fresh berries, or fat-free chocolate pudding.
• Get your kids involved by having them spread hummus or peanut butter on crackers, apples or celery or letting them help prepare dinner.
• And don’t forget exercise; go for walks in the park or bicycling with your children.

There is one thing parents should always remember: kids develop food habits and preferences by age two or three, mainly due to the family environment.  They will form habits by following their parents’ role-modeling and through positive and negative responses to their choices. So be firm and consistent in making healthy choices for your children each day.