Sit down at the table and eat as a family as often as possible. It's the best way to model healthy eating and creates a positive home environment as well. Studies show that kids who regularly participate in family meals get better grades, are more confident and secure, and are less inclined to experiment in risky behaviors for attention. Kids learn what, when and how to eat by watching their parents and will form their own habits based on parents' choices.

• Eat healthy foods: If you want your kids to eat healthy, you must do the same. Don't force kids to eat veggies - eat them yourself to show the kids how much you like veggies.
• If you overeat, your family will overeat: Stick to healthy portion sizes so your kids learn how much they should eat.
• Don't tell your family you are on a "diet": Tell them you are eating healthy because it will keep you healthy, strong and provide lots of energy. It's not about being thin....it's about being healthy.
• Set a regular time and place for meals: If your busy schedule makes it too tough to stick to a set plan every day, try scheduling family meals on less busy days. Set a goal of 2-3 set times and places for meals per week.
• Set a time and place for snacks: Healthy, planned snacks give kids "go power" and replace unhealthy, unplanned snacking.
• Turn off the TV during meals and snacks: TV is a distraction that keeps the family from talking to each other. It also keeps you from noticing how much you've eaten, or what's left on your plate.
• Put dessert in its place - Occasional sweets are fine, but don't turn dessert into the main reason for eating dinner. When dessert is the prize for eating dinner, kids naturally place more value on the cupcake than the broccoli.

HEALTHY COOKING IDEAS

• Use olive oil in place of other cooking oils.
• Use reduced-fat versions of dairy milk, cheese, sour cream, yogurt, mayonnaise and creamy salad dressings.
• Buy lean meat and trim the fat before cooking.
• Rinse and drain cooked ground beef.
• Rather than using seasoning salts, mix your own salt-free spices and herbs.
• Replace sour cream or margarine with salsa as a baked potato topping.