Por Erica Moe

With childhood obesity on the rise, it is vital that kids eat healthy and get plenty of exercise.

Parents and caregivers can play a big role in children’s nutrition and health by teaching kids about healthy foods, being a good role model and making sure that physical activity is incorporated into each day.

August, which is Kids Eat Right month, is a great time for families to focus on the importance of healthful eating and active lifestyles. The Academy of Nutrition and Dietetics is encouraging families to take the following steps:

Be a smart shopper

To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.

Cook healthy food 

Involve your child in the cutting, mixing and preparation of meals. Learning about food and helping to prepare a dish can entice a child to try something new. On Fridays this month, join Chef Chevroy for Great Meals with Nutritious R’ Us classes at the Copley-Price YMCA. Participants ages 7 and older can enjoy hands-on learning while tasting and sampling your masterpiece. Junior Chefs is another great opportunity for children ages 8-15 at the YMCA YFS Kitchen.

Eat together

Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day’s experiences. Research indicates that families who eat together have a stronger bond, and children have higher self-confidence and perform better in school.

Healthy habits 

You can help kids form great, healthy habits by setting a good example. Fill half your plate with fruits and vegetables, choose lower-sodium options and, make sure that at least half of the grains your family eats are whole grains. For beverages, choose water over sugary drinks, and opt for fat-free or low-fat milk.

Get moving

Aside from being a great way to spend time together, regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, support learning, develop social skills and build self-esteem. Encourage your children to be active for 60 minutes per day.

Speak up 

Getting kids to eat healthfully can be a challenge, particularly if they are picky eaters. But experts say that a conversation can help.

“Talk to your children,” says Angela Lemond, registered dietitian, nutritionist and Academy of Nutrition and Dietetics spokesperson. “Learn the foods they like. Teach them about the foods they need for their growing bodies. Find ways together to make sure they have the knowledge and ability to eat healthful and tasty foods at every meal.”

It may help to consult a registered dietitian nutritionist in your area to ensure your family is getting the nutrients it needs with a meal plan tailored to your lifestyle and busy schedule. The Mission Valley YMCA is offering a new program called Evolution Nutrition, which includes access to a meal-planning database to help you reach your goals.

This month, reevaluate your family’s eating and exercise habits, and take steps to make positive, healthful changes. For more healthful eating tips, recipes and videos, and to learn more about Kids Eat Right Month, visit KidsEatRight.org.

—Erica Moe is an ACSM certified exercise physiologist who writes on behalf of the Mission Valley YMCA, where she is a fitness director. Her source for today’s column is the Academy of Nutrition and Dietetics.