Obesity is a serious epidemic in our country and the cure is right at our fingertips. We need to develop healthy eating habits from childhood. I already let you in on my secret weapon, Deceptively Delicious. Here’s a few more ways to make sure your child grows up to become a healthy eater:

1. Only offer good food. Even if they don’t eat half the time, you’ll know that when they do, the calories will be good ones.
2. Dehydration is a serious concern, especially in the summer, but be sure not to over-water your little ones! Too much milk or juice can fill up little tummies with unnecessary calories.
3. Make meal time fun! Tell stories about your day or make up ones about heroes that eat all their vegetables!
4. Always sit together as a family. I realize this one is hard for a lot of households. Do it as often as you can and don’t beat yourself up if you’re not able to every day. Breakfast time is so hectic for us that we never sit down and eat together. Even though I’ve already eaten, I make a point of sitting down with the boys for most of their meal.
5. Let your kids help prepare the meal or set the table. Even the littlest kids have fun doing this. My one year old likes to help me press the microwave buttons.
6. Consider buying plates and flatware your children will like. My toddlers have Disney Cars and Mickey Mouse plates. It’s not very elegant but really, what’s more important: fabulous, matching flatware or a family full of healthy eaters?
7. Don’t give in every time, but be prepared to compromise sometimes. Each individual has their own food preferences. Although health and variety should be encouraged, I don’t believe in stifling a child’s personality.
8. Keep in mind that children instinctively eat as much as they need to. If you feel like your little one is eating too much, he is probably just using more energy than you realize. If he skips a meal, don’t worry because he will likely make up the calories at his next. This is very common behavior among toddlers.
9. Do your research. MyPyramid.gov has information specifically tailored towards the age and activity level of each individual. You can’t make sure your child is getting the right nutrition if you don’t know what that is.
10. Establish a routine. Children (especially young ones) flourish under a constant, stable routine.
11. Above all else, remember not to force anything. Forcing a kid to eat, fighting at mealtime and making a kid feel bad about his (or her) eating habits does more damage than you may think. Children who harbor negative feelings about mealtime are at higher risk for developing eating disorders such as anorexia, bulimia and compulsive eating.

Every child is different and some techniques might work magically for one but completely flop for another. Always remember to treat your children as individuals and accept them for who they are; likes, dislikes, good and bad. Be patient and be consistent.