Nowadays, there are so many food products and so many different brands, that we have lost sight of the importance of eating healthy.

If you are one of those people who suffers from tiredness, a lack of vitality and severe headaches every now and then (and especially after eating) then its time for you to change your eating habits and to start eating healthy. It is time you take up a holistic diet plan and the good news is that it does not have to come from a expensive budget and you do not have to make too much of an effort to make a positive difference in your diet. By eating healthy you will experience a boost in energy and vitality and your skin be more clear and clean.

The question that you need to ask yourself is, “how many chemical filled and artificially manufactured foods are you consuming?” and “how committed am I to eating healthy?” Do you consume a lot of ketchup that is filled with sugar? What about soy sauce that is laced with salt, sugar and caramel, cooking oil, mayonnaise etc. To get an idea of how many chemicals and preservatives these products contain (and they go against goal of healthy eating) all you have to do is to read the ingredients on the bottle.

Eating healthy certainly does not entail consuming too much of fast food, white flour products, cream that is processed and contain mostly chemicals. Eating healthy certainly does entail having foods that have a high nutrient value and avoid using branded products (as they would probably all contain chemicals and preservatives of some kind.

The fact about eating healthy is that many of the products that you would find on the shelf of a grocery store contain sugar and salt chemicals so that the taste is manipulated and the shelf life is improved. Reports from various health institutions have proven that the intake of processed foods has to be kept in check in order to reduce the risk of cancer and heart related problems – this is how important eating healthy really is.

A little fast food will not harm you that much, but people have made fast foods and junk foods a regular part of their eating habits. This is where the problem begins from and this is where eating healthy has to be adopted. Healthy eating is hampered because many people get sort of addicted to these non-foods and then a time comes when it becomes almost impossible to break these habits. People who depend too much on non-foods and do not practice eating healthy diets also miss put on antioxidants that are found in plenty of fruits. The body gets its vitality and the ability to fight diseases from these antioxidants.

The sad part is that in our society, instead of people eating healthy diets they have got themselves hooked on sugar- based foods. The truth is that an excess of sugar weakens the immune system and could result in diabetes and cholesterol problems – so sugar is a definite no-no when it comes to eating healthy. It is better to read the labels on the back of products when you buy them and make sure you are not buying anything which has too much additives and preservatives. Buy products made my companies that care about your health and understand the importance of eating healthy.

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It may feel pretty lonely out there when everyone you know is trying to shed pounds and you are trying to put some on. Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you’ll gain weight. Dieting to reduce weight is not recommended until growth (including internal physical development) has ceased, usually around the age of 18. If you are younger than this, and very overweight, your doctor can help you by putting you in contact with a dietician who will create a healthy eating plan to allow growth to continue but prevent further weight gain. “Dieting” may also lead to poor intakes of folic acid and iron. Both these nutrients help to prevent anemia, a condition which leads to constant tiredness as well as impaired intellectual performance. If you lead a busy life at school, with exams, sports and so on, you can’t afford to suffer from the ill-effects of anemia!

Here are a couple of small suggestions to improve your daily diet and help maintain a healthy weight. Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you’ll lose the same amount.

1. Try different ethnic cuisines to give yourself a taste treat while trying to lose weight. Many ethnic cuisines offer lots of low-fat, low-kilojoule choices.

2. The carbohydrates found in vegetables, fruits, and whole grains, infuse energy and nutrients into your daily diet. The USDA recommends that our daily diet include lots of grains and cereals; and that at least three servings a day are from whole gain breads, cereals, or and pastas. Whole grain carbohydrates provide calories, fiber, nutrients, and some protein in a healthy diet.

3. No chocolate or biscuits in the week, choose healthy snacks such as fruit, trim all fat from meat, eat no fried or fast food.

4. Mention avocados and most people will tell you that these fruits are laden with fat and should be avoided by anyone trying to lose weight. But this isn’t necessarily true.

5. Eating fish, nuts, and even seeds, routinely throughout the week will provide you with needed healthy fat and calories. Because red meat has a high saturated fat content, meals of this type would best be limited to one or two times a week. This is one of the best natural weight loss.

6. If you’re keen on losing weight, it may be well worth your while to start stocking up on low-fat milk and yoghurt. Research shows it may assist in helping you shake centimetres.

7. Fruits supply plentiful vitamins as well as phytochemicals which may possibly help prevent heart disease, cancer, and diabetes. Avocados are relatively high in calories, rich in monounsaturated fat, vitamin B and fiber. Bananas are also relatively high in calories, and can add an interesting taste to your morning cereal, or to a lunchtime peanut butter on whole wheat sandwich. Dried fruits can be used as healthy, high calorie snacks.

8. No matter if you hate gyms – even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week.

You are what you eat. We have all heard that phrase at least once in our lives. It’s time to really understand what that means.

Think about this for a moment. The cells of your body regenerate themselves. Every cell in your body has a life span of up to 10 years, which means that 10 years from now, every cell in your body will be different than the cells that make up your body today. Your body needs building materials in order to create new cells, and that building material comes from the food you consume. You are, literally, what you eat.

How many of your cells today are made from fast food burgers and fries, potato chips, and other nutritiously void foods? If you do not give your body the proper nutrition then it will build new cells from what ever material it has at hand.

Many people today say their number one reason for eating highly processed “fast” foods is that they simply have no time to prepare healthy meals. I am here to help with 7 tips to eat well in a time crunch.

Plan ahead- Busy people can have schedules thrown off by something as simple as a meeting that runs a little late, or a traffic detour. Plan your meals a week ahead, and buy groceries for those meals so you only need to go to the grocery store once a week. Unplanned trips to the grocery store can eat up your time.
Have a properly equipped kitchen- Have a variety of sharpened knives, a blender, 4 cutting boards of various sizes, bowls, casserole dishes, a good garlic press, sharp vegetable peelers and a microwave. I also have a chopper similar to the Slap Chop that you see on TV for super easy mincing. The proper tools, clean and ready to use can shave valuable minutes off of meal preparation.
Have your freezer stocked with bags of frozen vegetables, berries, mango and other fruits. Keep a well stocked spice rack, and keep plenty of fresh garlic, limes, lemons and condiments on hand.
When you have 10 minutes, make carrot sticks- Whenever you have a few moments, grab that bag of carrots, or bunch of celery, a cutting board and a knife, and start chopping. Having fresh cut carrots, celery, peppers, broccoli, romaine lettuce in a freezer bag or airtight container in the fridge will mean you always have a healthy snack on hand, and the ingredients for your next casserole are half prepared already. I do prefer bags because they take up less room, but containers are more earth friendly. I am not a big fan of already cut up apples, or carrots from the supermarket. Usually they applied some kind of preservative to the food that I don’t think it’s necessary for you to eat.
Double up- When you are making a meal, double the amount you will need and freeze it. You will be glad you have it the next time you have just half an hour until Johnny’s softball game, and a hungry family.
Learn what makes a healthy meal so the guesswork is gone when you don’t have time to think. Most people get more than enough protein, fat and grains. It tends to be the veggies that disappear from the menu of the time deprived family, and that’s usually because the veggies take more work.
Keep fruit in plain sight- My counter is loaded with fresh fruit all year round. I have a fruit stand with apples, oranges, kiwi, plums, bananas. I only buy 2 or 3 pieces of each when I shop at the beginning of the week. Many fruits will last a week on the counter, and actually taste better at room temperature. I also keep the less healthy snacks out of sight in an inconvenient cupboard. This makes the fruit easier and quicker. My family’s fruit consumption went up by 5 times with this simple tip alone.

Hopefully you see how, with just a little planning, you can be on the path to healthier eating habits in record time.

According to a number of dietitians and nutritionists,making small changes to your diet, as well as your lifestyle, can do a great deal towards improving your weight and cholesterol levels, and also enhances you overall well-being. A healthy eating plan  generally involves making those small but significant changes to what you eat, and how you eat. Here’s why how small diet changes can have positive effects on you health.   

Switch To Healthy Fats

A few decades back, whenever we were told to cut back on dietary fat, many of us sadly went extreme, and actually gave up on good nutrition as well. A healthy diet includes the consumption of healthy fats and oils, which are derived from fish, legumes and nuts. Low-fat diets can also help to increase the body’s level of HLD, or good cholesterol. Good sources of healthy cholesterol include fatty fish, which is rich in Omega-3 fatty acids, and is good for the heart.

Lessen Your Serving Size

If you’re the kind who loves super-sizing your food, since switching to up-sized drinks fries and burgers at the fast food joint only costs a few bucks, you may be loading your system with a lot of artery-clogging fats. Make sure that you check your food item’s  health labels, because each extra calorie will add on to those pounds of unwanted fat that are stored in your body. A recent report by the American Journal of Public Health notes that obesity rates have soared up because serving portions and sizes have grown too. The best thing to do, is to decrease your usual serving portions of food by a quarter or a third. Instead of serving the usual hamburger-sized bun, give yourself sandwiches on dinner rolls, and make it a habit to order child-size portions each time.   

Increase Your Intake Of Fruits and Veggies

In 199, the US National Cancer Institute, in tandem with the Produce For Better Health Foundation, began a five-day program to encourage people to eat five to nine servings of fruits and vegetables each day, to reduce the risks of developing certain cancers. Today, more public and private health programs advocate increased vegetable and fruit consumption among the public. Five to nine servings of vegetables and fruits per day, according to the NCI, helps reduce a person’s  risk of developing certain cancers, heart disease, diabetes, high blood pressure and even macular degeneration. Serve yourself at least one serving f fruits and veggies every breakfast, lunch and dinner. Also stock up on dried o canned light fruits, and buy fruits in bulk, whenever they’re in season.       

If you slowly educate yourself the basics of good nutrition, and you also start making healthy lifestyle and food choices, you’ll certainly be able to see positive changes in your body, as well as in your general outlook. You’ll feel better about yourself, and you’ll  have a better attitude towards family, friends and work. You’ll also have a lot of energy left at the end of the day to do the things you want.  

Excess pounds do not happen overnight yet we all wish we could wake up in the morning and have a slim trim figure. The truth is that this is not going to happen.

It is not all that complicated to lose weight by eating the right foods and maintaining a healthy weight. Most people know what is best and how to do it but are always looking for the quick-fix!

The best way to lose weight so that it stays off is to do it gradually by changing your eating habits and lifestyle, eat the right foods and move more. Choose foods which are high in complex carbohydrates, high in fiber, moderate in protein and low in fat.

Carbohydrates are your main source of energy and are found in bread, potatoes, pasta, yams, rice and grains. Many people wrongly believe that these foods are fattening. However, starchy foods are the staple diet worldwide. It is the butter, rich sauces and accompaniments that make them fattening. This type of food should supply about half your calorie intake for the day.

Fiber is split into two groups, soluble and insoluble and both are needed for your health.

Soluble fiber provides steadier flow of energy as it slows the rate of digestion in the stomach. Soluble fiber is found in foods such as porridge, lentils, dried apricots. Insoluble fats speed up the passage of waste as they provide bulk and helps move food waste quickly and easily.

Insoluble fiber is found in unrefined whole grains such as cereals, grains bran, wholemeal bread and such foods. Try to eat unrefined grains like unpeeled fruit and vegetables as much as possible. Do not overdo it though as you will soon start to feel bloated.

Protein. Foods in this group are meat, poultry, fish, eggs, nuts and seeds and should be eaten in moderation. Your daily calorie consumption should not consist of more than 15% of protein.

Fats. Nearly all the fat in foods contains fatty acids which are either saturated or monounsaturated or polyunsaturated. It is necessary to have some fats in your diet but too much leads to weight gain. The more healthy fats are found in oily fish such as mackerel, sardines, kippers and salmon, as well as rapeseed oil. These can be eaten more often.
Eat fewer amounts of sunflower seeds, sesame oil and walnuts. Keep dairy fats and solid fats to an absolute minimum.

A word of warning – although many manufacturers provide products that are ‘low in fat’ always read the label for calorie content and hidden sugars. Sometimes you can get just as many calories from these low-fat versions. The same applies to products that are labelled as fat-free.

If you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. When you say natural weight loss this means that you do not have to use some accessories or helpful aids just to lose weight.

When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative. Never skip a meal and eat snacks instead because that is the worst thing you can do if you are trying to control your eating habits and weight. It is best to respond to hunger with healthy snacks.

Of course, it’s easier said than done.

If you’re someone who can’t keep yourself from eating your favorite foods – and by that I mean the chocolate cake and the ice cream you keep so handy in the fridge – it’s really a BIG challenge to stay away from them or at least limiting your servings of these foods.

Eating healthy doesn’t necessarily mean you stop eating all your favorite foods, you just have to exercise restraint over your portion control and food cravings, and that’s really easier said than done. But if you really want to start eating and living healthy then now is the time to separate yourself from these unhealthy food choices.

Here are some simple secrets to eating healthy that will definitely help you start on the right road for a healthy lifestyle:

Portion control – Again, eating healthy doesn’t mean cutting out all your favorite yet unhealthy foods from your diet, well, at least not yet. It just means cutting down the portions and servings, and loading up on healthier foods especially fruits and vegetables. Not all fats are bad for you – Most people believe fats are unhealthy and they tend to generalize this. But the truth is, your body needs fats as a source of energy. There are two kinds of fats – saturated and unsaturated fats – and unsaturated fats are good for you! Balanced diet – If you want to be healthy, you need to have the needed amounts from each major food group. It’s definitely defeats your healthy eating plan if you load up on lots and lots of fruits and vegetables but eat little of the other nutrient sources. You may just end up having one form of nutritional deficiency or the other. Keeping ‘em fresh and cooking ‘em right – When go to the supermarket, buy fruits and vegetables fresh, or if it just can’t be fresh, then go for frozen but try not to buy processed foods. When cooking, do so by cooking the healthy way – baking, braising, steaming – retaining the flavor and nutrients as much as possible. Use less salt and fat but do add more herbs and spices. Drink up – No, that doesn’t mean alcoholic drinks or other beverages, it means drinking up enough water. The body is composed of more than 60% water and water is essential to many of the body’s processes. Drinking enough water is therefore important to keep your body in good running condition. Keep a food diary – Not only to keep track of what you eat but also to be able to decide which unhealthy foods you can give up eating once and for all. It’s not wise to suddenly give up chocolate cake, you’ll find yourself feeling deprived which may lead to depression and overeating. Commitment and motivation – The first few weeks will be the hardest. But just hang in there and keep going.

Now, that you’ve done reading, it doesn’t sound so hard, does it?

It all comes down to – are you willing to take on the challenge of making a BIG change in your eating habits for a healthier, fuller life?

The old adage that says “you are what you eat” is not only applicable to overall health and nutrition, but how our skin looks and feels as well. As the largest organ in the body, our skin can benefit from the same nutrition we get from foods that have a positive effect on our heart and other major organs. In fact, new research suggests that eating foods rich in protein and certain vitamins and minerals might provide valuable anti-aging effects.

Speaking at the November 8 American Academy of Dermatology’s SKIN academy (Academy), dermatologist Susan C. Taylor, MD, FAAD, assistant clinical professor of dermatology at the College of Physicians and Surgeons at Columbia University in New York, N.Y., and clinical assistant professor of dermatology and associate faculty of the School of Medicine at the University of Pennsylvania in Philadelphia, Pa., discussed the importance of eating nutritious foods for optimal skin health and how foods can aggravate common medical skin conditions.

“While there’s no mistaking how our diet affects our overall health, we’re just beginning to understand how certain foods – or lack thereof – can impact our skin’s health,” said Dr. Taylor. “In addition, studies show that some food and beverages can even worsen common skin conditions and cause allergic reactions that manifest on the skin.” Healthy skin care for skin problems is part of overall good health. Proper skincare treatments are essential in preventing skin damage and premature skin aging. Polish, Cleanse and Repair A reservoir of energy for your skin. The most luxurious & effective way to restore skin clarity & radiance read more on http://www.skinbeauty4all.blogspot.com/

                                Good Food, Good Skin

Perhaps the simplest way to maintain a healthy, balanced diet and ensure the skin is getting optimal nutrition from the foods we eat is to follow the recommendations of the U.S. Department of Agriculture’s (USDA) Daily Food Guide, commonly referred to as the food pyramid.

These include:

Choosing and eating at least three ounces of whole grain breads, cereals, rice, crackers or pasta.

 Eating a wide variety of fruits and vegetables, including more dark green and orange vegetables.

 Consuming calcium-rich foods, such as fat-free or low-fat milk and other dairy products.

 Opting for a variety of low-fat or lean meats, poultry and fish.

 “The foods recommended by the USDA as part of a healthy diet contain valuable vitamins and minerals that have proven health benefits for our bodies,” said Dr. Taylor. “Research has shown that the antioxidants in vitamins C and E can protect the skin from sun damage and help reduce damage in skin cells caused by harmful free radicals, which contribute to aging skin. Similarly, we have long known that the B vitamin biotin is responsible for forming the basis of skin, hair and nail cells, and vitamin A – found in many fruits and vegetables – maintains and repairs skin tissue. Without an adequate supply of these vitamins, you may notice it in the appearance of your skin, hair and nails.”

 While the direct link between food consumption and skin damage has not been widely studied, one study comparing the correlation between food and nutrient intake with skin wrinkling found a positive relationship. The study, “Skin Wrinkling: Can Food Make a Difference?”, published in the February 2001 issue of the Journal of the American College of Nutrition, determined that Swedish 

subjects aged 70 and older had the least skin wrinkling in a sun-exposed site among the four ethnic groups studied. This cross-sectional study, which analyzed the pooled data using the major food groups, suggests “that subjects with a higher intake of vegetables, olive oil, and monounsaturated fat and legumes, but a lower intake of milk/dairy products, butter, margarine and sugar products had less skin wrinkling in a sun-exposed site.”

“More studies need to be done to determine the long-term benefits of food on our skin,” said Dr. Taylor. “Eating a variety of healthy foods and drinking plenty of water so the skin stays hydrated should help most people improve the appearance of their skin.”

Foods That Can Cause Bad Skin Conditions:

 For the millions of Americans affected by medical skin conditions such as acne, rosaceous, eczema or psoriasis, eating certain foods or consuming alcohol could aggravate their symptoms or trigger an unexpected flare-up. Dr. Taylor recommended that patients affected by these chronic skin conditions should be aware of certain food interactions in order to better manage their treatment regimen.

Contrary to popular belief, acne is not caused by the foods we eat. Although numerous studies have not found a link between diet and acne, emerging research now suggests there may be a link between a low-glycolic diet and an improvement in acne. The study, “Low-Glycolic-Load Diet May Improve Acne in Young Men,” published in the July 2007 issue of the American Journal of Clinical Nutrition examined whether male acne patients aged 15 to 25 who followed a low-glycolic diet (25 percent of energy from protein and 45 percent from low-glycolic-index carbohydrates) had a reduction in acne lesions vs. a control group that consumed a diet rich in carbohydrates.

“The study found that at 12 weeks, acne lesions had decreased more in the young men in the low-glycolic group than their counterparts in the control group whose diet had no consideration for the glycolic index,” said Dr. Taylor. “This suggests that there could be a relationship between limiting carbohydrate-rich foods in acne patients’ diets and an improvement in their acne, but more studies need to be done to confirm this finding before we consider any future dietary modifications for our patients.”

On the other hand, some acne patients have noticed that certain foods worsen their symptoms – particularly chocolate, greasy foods, soft drinks, peanuts or foods high in fat.

“Patients who notice a cause-effect relationship between eating certain foods and acne flare-ups should avoid those foods,” said Dr. Taylor. “However, following a strict diet will not clear acne either. The best advice is to eat a well-balanced diet and follow the treatment plan recommended by your dermatologist.”

Rosacea, characterized by facial redness and swelling, commonly can be triggered by spicy foods or alcohol. In fact, a survey conducted by the National Rosacea Society found that the most common rosacea triggers are alcohol (52 percent), spicy foods (45 percent) and heated beverages (36 percent).

“Patients with rosacea should keep a journal to track their food and beverage triggers, so they can record how the experience made them feel and remind themselves to avoid these items in the future,” advised Dr. Taylor. “They also should read the labels at the grocery store and proceed with caution when it comes to spices, such as cayenne, red, black and white pepper, curry, chili powder, and even salsa.”

In addition, foods such as liver, vinegar, soy sauce, dairy products, certain fruits and vegetables, hot chocolate, cider, tea and coffee have been known to cause flare-ups in some rosacea patients.

Another chronic skin condition that can be aggravated by food is eczema, which is commonly characterized by dry, red and itchy patches on the skin. Foods that have been known to worsen eczema symptoms include eggs, milk, peanuts, soy, wheat and fish, while some patients even report that chocolate, coffee, alcohol, tomatoes and sugar can trigger a flare-up. Dr. Taylor added that juices from meats and fruits can irritate already-sensitive skin when they come in contact with the skin, and she suggested that eczema patients also should keep a trigger journal as a reference for what foods or drinks may have caused a flare-up.

Research has shown that psoriasis, a serious medical condition affecting the immune system and characterized by patches of raised, reddish skin covered by silvery-white scales, can be triggered by heavy drinking and that alcohol consumption may even inhibit the effectiveness of psoriasis treatment.

Dr. Taylor cautioned psoriasis patients who drink to do so in moderation and to avoid alcohol if they suspect it is worsening their symptoms.

“While certain foods also can trigger psoriasis, patients should avoid any radical diets that claim to ‘cure’ psoriasis,” explained Dr. Taylor. “There is not a cure for psoriasis and extreme changes in diet actually can worsen symptoms.”

Dr. Taylor added that individuals who have any questions about how their diet can affect the health and appearance of their skin should discuss their concerns with a dermatologist.

Healthy cooking has become a casualty to our fast-paced modern lifestyle. When time seems a luxury, we are looking for easier options, like home-delivered burgers, pizzas, and other fast food from take-away eateries. Even the home cooking is now getting increasingly confined to scrambled eggs. Reason? The lack of time and awareness about healthy diet. The effect of this ignorance is rise in diseases, like diabetes, obesity, hypertension, cardiovascular disorders, organ dysfunction, etc.

However, a little diligence on our part could easily correct the situation. The solution lies in learning healthy cooking techniques that not just improves your health considerably, but also saves your precious time. However, you may question: “if time is at a premium, from where can we spare time to learn healthy cooking techniques?” The answer lies in subscribing to good cooking magazines. Market is agog with a range of cooking options. On the one hand, there are specialized magazines, like Chocolatier, Diabetic Cooking, Louisiana Cookin’, Quick Frozen Foods International, while on the other, there are general cooking magazines, like Gourmet, Fine Coking, Vegetarian Times, Everyday Food, Everyday with Rachael Ray, Cook’s Illustrated, Cookbook Digest etc.

These cooking magazines are blessings as far as health of an average American and Canadian is concerned. The recipes, tips, and solutions to common cooking problems are dealt in a succinct manner. Most of these magazines contain recipes that can be cooked in less than 30 minutes and at the same time, have tremendous nutritional value.

Most people are led to believe that “If it is healthy, it’s not tasty, and vice-versa!” However, the recipes you’ll learn from these magazines are both healthy and tasty. This is made possible by blending two or more styles of cooking, taking out benefic points in each and the end result, is a sumptuous delicacy gorged by one and all.

Cooking magazines are easy to follow and easy to subscribe. The step-by-step instructions make cooking a simpler process, while Internet makes the subscription process easier. Some of the reputed websites offer discounts up to 90% off the actual subscription price. Even the payment is instantly processed online, so that your order is ready as soon as the payment is completed. All you need to do is make sure that the website you are dealing with is a secured one, i.e., your personal information is not compromised in any manner while processing your order.

Approximately twenty-five percent of our children and teenagers in the United Sates are obese. In spite of the significant adverse effects that obesity can have on health. Many parents find dealing with obesity in childhood difficult and figure it can be dealt with later. Childhood weight problems is often carry over into adulthood, leading to chronic diseases such as diabetes and heart disease. Worse, these formerly adult diseases are now increasingly being found in some children and adolescents.

Parents need to be aware that children can suffer from obesity as much as, if not more than, adults can. Overweight children with asthma have much more severe problems than normal weight asthmatics. Older children and adolescents can develop hip problems from obesity. More importantly, children of all ages can suffer socially, which has negative effects that can make them miserable for the rest of their lives.

Contributing FactorsIn rare cases, a medical problem may be the cause. If you suspect your child has a weight problem, take him to his pediatrician for a full exam.

Lack of exercise is one of the most common factors leading to childhood obesity. Too much television and computer and video games, along with a decrease or elimination of physical education from schools, accounts for the fact that many children simply do not get any exercise.

Excess calorie consumption is another cause. Today’s families are pressed for time, relying heavily on convenience and fast foods, which are high in calories. Many children are also taking in hundreds of calories a day in the form of sodas and juice drinks. Over-large portions at both restaurants and home also play a part.

Family history also contributes to childhood obesity. Children with overweight parents or siblings are more likely to be overweight themselves. Researchers do not know, though, whether this is due to genetics or to the learning of unhealthy behaviors and habits.

Can’t I Just Put Her on the Same Diet I’m On?Children are not little adults. Since they are growing, most children should not have to lose any weight to slim down. A diet that decreases the weight gain while the child is growing will result in a healthy, gradual slimming and teach good eating habits for a lifetime. Emphasis should be placed on eating better and becoming more active, rather than on the numbers on the scale.

How Do I Talk to My Child About His Weight?Be supportive of your child. Kids need to know that you love and respect them, no matter what their weight is. Kids who feel loved and confident are more able to make healthy lifestyle changes and feel good about themselves.

With younger children, do not mention anything about their weight. If they have questions such as, “Why is there a new kind of ice cream in the freezer?” you can reply, “It’s not really ice cream, it’s frozen yogurt. I’m buying it now because it’s healthier for our family.” Emphasize the positive, such as, “Drinking mild instead of soda pop will make you big and strong like daddy.”

Middle years children (six to twelve) like to put new information into practice. This is the perfect time to teach facts about nutrition, exercise, and healthy lifestyles. They need a balance between structure and freedom of choice, though, so praise their healthy decisions.

With teens, talk calmly and honestly about the dangers of improper nutrition. If she is having difficulties losing weight, validate how hard it may be and remind her that everyone enjoys food. Make her do a reality check to see if she’s working to hard to lose weight and being too extreme in her efforts. Help her see that moderation is more effective.

Tips for Improving Family Eating BehaviorsTeach your children about good nutrition. The entire family should have a basic understanding of what a healthy diet is. If you don’t know yourself, see a registered dietitian and take your children with you.

When going to the supermarket, make a shopping list in advance and stick to it. Make sure there’s enough variety in the foods you choose to prevent boredom. Bring home fewer tempting, high-fat foods. Read labels so you know what you’re buying. Watch for excessive sugar.

In the kitchen, prepare foods with less fat. Increase the frequency of fruits and vegetables. Serve smaller amounts of higher-fat foods, but don’t cut them out completely. Let your child help with meal planning and cooking. It’s helpful for them to be involved and feel like they have some control over their diet.

Have healthy snacks ready and available. It’s normal for children to get hungry between meals. Kid-friendly choices include apple slices with peanut butter or low-fat cheese, yogurt with granola, dried fruits and nuts, and vegetable sticks with a healthy dip. Put snacks in individual serving packages or put a serving in a bowl. (Giving a child a large bag of chips and expecting him to stop after little is unreasonable.)

Schedule for success. Plan for more regular meals, and don’t let your child skip breakfast. Include healthy mid-morning and mid-afternoon snacks into your child’s routine. Plan and have more meals together as a family. Eat all meals and snacks at the table. Children (and adults) who eat while watching television or doing other activities are more likely to overeat because they aren’t paying attention to how much they are eating.

Provide a supportive environment for weight control. Don’t be the “food police.” This strategy is likely to backfire, with children sneaking food or binging in private. Instead, minimize the amounts of high fat foods in the house. Put tempting foods out of sight. Make nutritious foods readily available. Never make your child clear his plate, and don’t offer dessert rewards for finishing all the food on his plate. Children need to learn that food is fuel for your body, as well as a source of pleasure. Associating food with punishment or reward may distort their views of the role of food in their lives.

Be a good role model. Don’t skip meals. Cook more at home instead of eating out.

Eat slowly and enjoy your food; meals should last at least twenty minutes. Have fruit for dessert instead of sweets. Be active after dinnertime instead of lounging on the recliner.

Increase family activity levels. Set limits on television watching and computer/video game playing. Use the car less often. Use the stairs instead of the elevator or escalator both when alone and with your child. Take family walks after dinner. Buy an aerobics tape especially for children. Experts agree that this may be one of the most important things you can do for your kids, because regular exercise is vital to weight control and overall health.

Utilize the above tips, and your entire family will be on the way to healthier eating. Children who learn healthy behaviors when they are young are much more likely to continue those habits throughout the rest of their lives.

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