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EDITOR’S NOTE: This article was adapted from www.Parenting.com. ©2007 by The Parenting Group Inc. Used by permission.

You’ve heard about the growing rates of childhood obesity, and you probably know that a healthy diet and lots of exercise can prevent kids from becoming overweight. The problem is, living up to that ideal in today’s busy world is easier said than done. What’s the best way to keep your child healthy? Read on.

Give your child juice that’s 100-percent juice — but sparingly! Limit it to no more than 4-6 ounces a day for children up to age 6; 8-12 ounces a day for older kids).

Forget the “clean-plate club.” Let your child listen to her own internal signals to know when she’s full, and don’t force her to finish meals.

Serve high-nutrition foods such as whole grains, nonfat and low-fat dairy, fish, only those that are lower in mercury, like salmon, cod, tilapia, or flounder, and lots of fruits and veggies. Keep offering them if your child doesn’t bite at first.

Reduce empty calories by cutting back on sweets, processed foods, and soda and other sugary beverages, including sports drinks.

Cut back on saturated fats and trans fats by avoiding fried foods and fatty sauces and meats.

Eat healthy yourself. Your child learns a lot by watching you.

Nursing can reduce the risk of obesity in childhood and beyond. Compounds in breast milk help regulate appetite and body fat, and babies take in only as much milk as they need. If you bottle-feed your baby, whether with formula or expressed breast milk, resist encouraging him to finish that last ounce. Your baby knows when he’s had enough.

Toddlerhood is a time when many parents, without realizing it, set the stage for mindless consumption of empty calories. Limit sugary drinks, including 100-percent juice (low-fat milk and water are best), and avoid eating in front of the TV. And don’t pacify your antsy toddler with food. Instead, read a book together or give him an activity to do. Between meals, offer healthy snacks, such as soft, bite-size pieces of fruit and vegetables, string cheese, or low-fat yogurt.

Even though your child is growing fast, it’s important to practice portion control. A good rule of thumb: Serve one tablespoon of each food being offered per year of age. A typical meal for a 3-year-old might be three tablespoons each of pasta (try whole-wheat), peas, chicken, and fruit.

Find fun ways to teach your child about nutrition, like making a sticker chart to log each time he eats fruit, veggies, or other healthy foods. And for treats, continue to keep portion sizes small. Try “fun-size” candy bars instead of whole ones. Cut down on sugary or fatty foods as much as possible. For instance, mix sugary cereals with healthful look-alikes.

You can help your child avoid the obesity trap by starting good eating and exercise habits when he’s a baby. Be a good role model yourself, and set consistent rules, such as limiting sugary and fatty foods and doing fun physical activities daily.

Parenting Puzzle is supplied by the Parent Services Center. For information, call 903-595-2235.