JOURNAL: If you think it helps your child to improve his eating habits, (sometimes it does not) encourage him to keep a weekly journal of food and beverage intake. You should definitely encourage a teenager to keep track of the amount of time he spends watching television, playing video games and exercising. You might also record your child's weight once a week.

FOOD LABELS: It is not necessary to count calories but you and your child should become more educated about the foods you eat and how many calories they contain. You should get into the habit of checking the nutrition label of the foods your family is eating. You want to try and eat foods low in calories and also low in fat. Be careful of many low fat or so-called diet foods as they can be high in calories even though they are low in fat.

FOOD SERVING SIZES: Begin checking the serving size of prepared meals and snacks. A bag of chips might only have 200 calories, but the serving size may only be 10 chips.

EATING HABITS:

HEALTHY MEALS: Your child should eat three well-balanced meals of average size each day. Serve fewer fatty foods. It is best to prepare foods that are baked, broiled or steamed, rather than fried. In addition to a small serving of lean protein, provide large servings of vegetables.

SINGLE SERVINGS: Avoid serving seconds of the main course or dessert. You can eat more salad or other vegetables if still hungry.

DESSERTS: Serve fresh fruit as a dessert. Avoid frequent eating of ice cream or cake or other high calorie foods.

GROCERY SHOPPING: Buy low-calorie and low-fat meals, snacks and deserts, and buy low fat or skim milk and diet drinks. Avoid buying high calorie desserts or snacks such as chips, regular soft drinks or regular ice cream.

EAT AT THE TABLE: Avoid letting your child eat meals or snacks outside of the kitchen or dining room. Discourage eating while watching TV.

REDUCE FAST FOOD: You should limit how often you allow your children to eat fast food, as it is usually high in fat and calories.

EXERCISE SUGGESTIONS:

Be physically active. Adults should have at least 30 minutes of exercise most days. Children or teens should have at least 60 minutes each day.

Even greater amounts of physical activity may be necessary for the prevention of weight gain, for weight loss, or for sustaining weight loss. Plan family activities that provide everyone with exercise and enjoyment.