9 rules for a healthy parenting

1. Be a healthy role model - and be sportive
Monkey see, monkey do. As your children grow they observe and copy everything you do-eating habits included. Don't micro-manage

2. Make healthy eating fun -doesn't mean they eat food in front of the TV
Play games, create sticker charts, conduct taste tests, and invite your kids into the kitchen to cook. Anything goes - just connect healthy eating and exercise with fun.

3. Use my "90/10 food strategy"
Create a positive attitude about food by emphasizing healthy choices and limiting (not eliminating) the not-so-healthy cakes, cookies, and candy. Share your fruit for ex: Parsimon, let them know how important these fruits are

4. Switch to nonfat and low-fat dairy- but don't give Soy milk
Kids need calcium, but not the fat and calories from whole milk dairy. After your child turns two, switch to skim milk, 1% reduced fat milk, part skim string cheese, fat free/low-fat sliced cheese and yogurt.

5. Load them up with fiber - don't compete to eat their fiber
Encourage your kids to load up on fiber rich foods, including vegetables, fruit, beans, lentils and whole grains. Insoluble fiber takes a longer time to chew and provides volume to food without adding a lot of calories. Soluble fiber helps to stabilize blood sugar levels, and can help ward off hunger and cravings.

6. Moderate starch- Doesn't mean keep giving them brown rice and make them sick
Be mindful and moderate with the amount of starchy carbohydrate you serve your kids at each meal. Carb-heavy meals tend to be calorie-heavy meals. Try not to base an entire meal around noodles, rice or bread.

7. Serve vegetables 24/7 with their favorite snack, results are better
Try to have vegetables available round the clock. They're low-calorie and nutrient dense... have kid-friendly veggies washed, chopped and ready to eat.

8. Discourage liquid calories - Doesn't mean keep offering plain water
Liquid calories are digested much more quickly than solid calories - thus, sugary beverages will provide your kids with a lot of extra calories without filling them up. If your kids drink them, it's likely they'll eat just as much food as they would have eaten without the extra calories. Instead encourage LOTS of water!Look how quickly the calories add up:

9. Encourage daily exercise - take them out to a park to play any ballgame
Get you kids moving and keep them moving - aim for an hour each day. Limit the TV and video games .... and encourage after school sports, bike riding, long walks, jumping rope, hide and seek, rock hunting...anything goes.