The 7 Rules of Kids' Nutrition

A parent's first instinct, when she sees her child gaining weight is to deny him or her extra snacks and nibbles. But that's a losing strategy, just like any fad diet, and another serious threat—to our health of our children.

Here are some simple rules that can teach your child to swim—no matter how rough the nutritional seas may become.

Rule No. 1: Never skip breakfast. Ever.

Rule No. 2: Snack with purpose

Need snack ideas? Try popcorn.
Other great choices include not just the low-cal stuff (vegetables and fruit) but more filling fare like unsalted nuts and even dark chocolate, which is packed with antioxidants and even some fiber. The point is not to deny food, but to teach our children to crave foods that are healthy for them.So when you give your kid an individual bag of chips and a soda—the same snack you might have enjoyed when you were 10—he's ingesting 142 more calories than you did. Feeding him that just twice a week means he'll gain an extra pound within a year, just because of the additional calories.

Rule No. 3: Beware of portion distortion

Buy smaller bowls and cups.

Rule No. 4: Drink responsibly

Too many of us keep in mind the adage "watch what you eat," and we forget another serious threat to our children's health: We don't watch what they drink. The students who consumed the most sweetened beverages took in approximately 330 more calories a day than did those who drank only small amounts or no sweetened drinks at all.

And don't forget milk. Growing boys and girls create at least 40 percent of their adult bone mass during adolescence

Rule No. 5: Eat more whole foods

Rule No. 6: Set the table

Children in families with a more structured mealtime exhibit healthier eating habits. within a society where both Mom and Dad work, keeping the family ritual just once a week gives parents the opportunity to point out what is and isn't healthy at the dinner table. Another smart move: Get your kids involved in cooking. Make a game of trying to pack the most healthful ingredients into your meals. A Texas study shows that children can be encouraged to eat more fruits and vegetables by giving them goals and allowing them to help in preparation.

Rule No. 7: Kick the sugar habit.

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