8. Promote fat-free or low-fat dairy products.
Kids need the calcium in dairy to help their bones grow normally. But regular dairy products are unhealthy because they contain saturated fat, which can cause heart disease. Try to avoid full-fat dairy products. Instead, give your kids low-fat or fat-free cheese, yogurt and milk. They won’t know the difference – but their hearts will!
9. If it's fried, don't eat it.
Teach your kids that fried foods are unhealthy and try to stay away from them whenever possible. In a restaurant, ask them to grill or bake your food instead of frying it. A great way to prevent cravings for fried food is to serve a healthier version at home. When my kids want fried chicken and french fries, I serve them chicken that has been breaded and then baked in the oven with “french fries” made from potatoes that have been baked to a crisp. They love it and it satisfies their cravings for fried foods.
10. Incorporate movement into your child's daily activities
While vigorous exercise is important, any increase in your child's movement is helpful. Encourage family walks and bike rides. Grab a ball and play some basketball. When going to a store, pick the worst parking spot so you have to walk further to get to your destination. Ban elevators; take the stairs instead.