Children – and sometimes their parents as well – need to learn that “exercise” is not equivalent to corporal punishment!

To get your family more active, plan fun activities that can involve everyone. If hiking, biking, swimming and rollerblading are too far a-field from the family's established TV-watching patterns, more subtle changes can effectively give those sofa cushions a break. For example, get into the habit of an after-dinner walk or bike ride. And playing with the kids can be great fun! Tag, hopscotch, jump-rope, or any game that involves some running around can give everyone a workout. Got a hoop over the garage? Why not find the basketball that goes with it and start bouncing. A family garden is another great way to get everyone outside – and eating more fresh vegetables. 

Of course, children always outgrow playing with Mom and Dad. For the sedentary teen who is, or is becoming, obese, pushing the exercise issue may be counter-productive. Get them active in things that already interest them; sports, martial arts, skateboarding, dance and gymnastics all exist outside of TV and video games. Encourage them to try the real thing! 

Everyone knows that meals in a busy household are mostly quick and easy. “Quick and easy”, however, does not require Ronald and the Colonel to be the in-house cooks! If your household's current routine is primarily one of scattered schedules and haphazard mealtimes, try some of these tips for a change:

• Stock your larder with fresh vegetables, whole-grain based products, and meats that are low in fat. Having more nutritious foods at hand prevents that last-minute dash for take-out.
  
  
• Avoid the temptation of high-fat and sugary snack foods by not having them in the house. Remember that fruit is the original fast-food! Serve snacks of bananas, strawberries, tomatoes and carrots; add some low-fat vegetable dip for interest.
  
  
• Make cooking a part of your whole family's routine. Get the kids involved in preparation, and have them learn to put together healthy school lunches and snacks.
  
  
• Make water the beverage of choice in your household. Soft drinks and most juices only provide “empty calories” which do nothing but add weight. Low-calorie soft drinks are an OK choice, but still need to be limited.
  
  
• Encourage your kids to eat breakfast. A quick calorie-controlled cereal with low-fat milk and fruit will help morning concentration at school. Not eating breakfast usually results in high-calorie snacks at break-times and lunch.
  
  
• Avoid desserts which are high in fat and/or sugar. Fresh fruit is an ideal way to finish the meal; or try some low-fat desserts from the CalorieKing.com recipe pages.
  
  
• If your child is not hungry then don’t try to force-feed or eating will soon lose its pleasure. Your efforts to prepare a meal can still be appreciated despite an unfinished meal. If a very small amount of food is eaten, ensure that desserts and snacks are not available.
  
  
• Avoid using food as a reward tactic, or withholding it as a punishment. Specifically depriving your child of certain foods can result in his/her overeating whenever there's a chance.
  
  
• And No TV during meals!