• Get the kids out and moving to help them control their weight.playground image by Lori Pagel from Fotolia.com
  
  Learning to eat nutritiously is important for children. About one-third of American youngsters are considered overweight or obese. The White House Task Force on Childhood Obesity says one-third of children born after 2000 will have diabetes at some point in their lives, and others will face other weight-related concerns like heart disease and high blood pressure.
  
  The importance of reducing overweight among children is a concern of parents, schools and communities. Research shows overwhelmingly that restrictive diets don't work. The best plan for children is to eat a wide variety of nutrient-rich foods and to exercise.
  
  

Dietary Guidelines

• Dietary Guidelines for Americans says those 2 years of age and older should eat fruit, vegetables, lean meat, beans, eggs and whole grains. Children ages 2 to 8 need about two cups of low-fat dairy products, such as low-fat milk and yogurt, each day. Children older than 9 need three cups.
  
  Kids also need a diet low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars. For example, you should limit the french fries, fried pastries, sugary drinks and snacks like potato chips.
  
  

Nutrients

• Carbohydrates, especially the ones you get in whole grain pastas and breads, are the body's main fuel for energy. Kids need lots of healthy carbohydrates. But watch the ingredient lists. Stay away from foods prepared with a lot of added sugar
  
  Protein is good for muscle strength and development. A little bit goes a long way, and you need to prepare healthy portions of lean meat and fish to keep your kids at a healthy weight. You could also get your kids protein from fun recipes like bean burritos and nuts if they're not allergic.
  
  Fat is a nutrient, and like proteins and carbohydrates, it is needed by the body. Children need healthy fats for development of their bodies and brains. No more than 35 percent of a child's calories should come from fat. Most of the fat should be polyunsaturated and monounsaturated fatty acids like you get in fish, nuts and vegetable oils.
  
  

Tips for Encouraging Healthy Eating

• Give the kids a snack or two in addition to their three daily meals. Snacks like dried fruit, low-fat yogurt and air-popped popcorn are delicious and kid-friendly.
  
  Let your child decide how much to eat. Overeating is a learned behavior. Keep serving new foods even if your child does not eat them at first.
  
  Bake instead of frying foods.
  
  Serve fruit instead of fruit juice. The children will get more fiber and less sugar.
  
  Keep the salt shaker off the table, and put less salt in the food you prepare. Get children used to the natural taste of food to expand their palates.
  
  If your children get involved in planning and preparing meals, they may be more willing to eat them.
  
  Have family meals together, and serve everyone the same food.
  
  Don't sweat the occasional treats. Let them have a little fast food every now and then, but let them share a single order of fries or substitute with fruit, and choose water instead of soda.