BY KITTY FINKLEA (Special to the Morning News)

The obesity statistics are scary, especially when it comes to our children. The Centers for Disease Control says that “childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. In 2012, more than one-third of children and adolescents were overweight or obese.” Even if your child is not overweight, chances are he or she may not be eating healthy.

What is a busy parent to do? There are many temptations such as fast food and snack machines, but studies show healthy eating habits start at home. Focus on easy, effective changes you can make to get your family on a healthier track.

First, steer clear of singling out a child with a restrictive diet — it will usually backfire. Focusing on a number on the scale is also not effective. Instead of focusing on weight, encourage the entire family to focus on health. Start by establishing a plan for eating healthy and exercising regularly. Plan for family meal and snack times even if it means eating at different times on different days. Eat together as a family at least three times per week. Children accept change better when they actively participate in the change, so get their input and help. Make it a rule to eat only in one place such as the dining room or kitchen table and make it a screen-free zone. Enjoy sharing your eating time together!

The following practical tips can help get your family focused on healthy eating:

>> If it’s not in the house, you can’t eat it. Kids will eat what’s available. Keep healthy food choices in the cupboards. This means planning meals and snacks, shopping from a list and not going to the store hungry.

>> Eliminate liquid candy or high-sugar fluids such as regular soft drinks, sweet tea, juice and juice drinks. These beverages pack a lot of calories and sugar. And even though 100 percent fruit juice has some nutrition, it packs approximately the same amount of calories/sugar as regular soft drinks. Fill up on water and flavored herbal teas .

>> Reduce portions. Use smaller dinnerware and portion out meals and snacks.

>> Eat more fruits and vegetables. Keep fruits and vegetables cut up and “ready to eat.” Add fruit to cereal, pack in lunch boxes, and add in salads and vegetable side dishes. Kids’ taste buds change and they need to try foods 15 to 20 times, at the least.

>> Plan treats. Let your kids know about everyday foods (healthy and nutritious) versus sometimes (high calorie and usually low nutrient) foods. Enjoy portion-controlled planned treats such as ice cream or a cookie two to three times a week.

>> Be a positive role model. Kids watch what adults do!

>> Reward with other things besides food. Clothes, books, stickers, movies – get creative!

Expect complaints. Junk is addictive so there will be a fuss. Stay the course. Health is a journey so focus on the long-term benefits.

 

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