It is important to have at least one meal a day with your kids. Eating together gives you the opportunity to make sure your child eats healthy but also has a healthy attitude towards food.

Here are some more tips to make the most of family mealtime, especially if you have an overweight child.

• Prepare healthy meals that the whole family can enjoy. Don't make anything special if your child is overweight as that will make for a negative environment.

• Eat meals at regular times since kids will snack more if they are not on a regular schedule and these snack foods most likely will be high calorie, high fat items.

• Plan menus for a week at a time so you always know what you will be eating and what foods you need. Let your child help with the planning and make sure you prepare some of their favourite foods.

• If your child does snack, make sure it is at least an hour before a meal and in a small portion.

• Eat together as a family at least once a day, even if it is at breakfast.

• Make sure you eat meals, and even snacks, at the kitchen or dining room table. This goes for everyone, overweight or not. Never eat doing another activity, such as watching TV or sitting at the computer. Remember, if you as a parent do this, you are setting a bad example for your child.

• And finally, don't use food to reward, comfort or punish your child. It is also important that you avoid making them finish everything on their plate. Make sure that if you have an overweight child, that they should see their physician or registered dietician before going on any type of diet.

For more information on nutrition or physical activity please fell free to contact me on

craig@getkidsactive.com – I am more than happy to help you!

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