Caregivers delight in watching children grow and develop into independent individuals. We give them guidance in learning how to dress themselves, feed themselves, share their toys, and use appropriate manners. We can also help them develop healthy eating habits and a desire to participate in daily physical activity.

A study completed in 2000 stated that 10 percent of preschoolers, ages two to five, were considered overweight—a 7 percent increase since 1994. In the last five years, the trend has continued upward. Genes determine which children are more at risk for obesity, but the environment, family lifestyle, eating habits, and frequency of physical activity determine to what extent the risk is expressed. Obesity is easier to prevent than to treat.

Children develop their eating habits at a very young age. Our role in the development of children's healthy eating habits is to offer a variety of nutritious food and beverages at consistent meal and snack times. A healthy habit of eating breakfast will help children kick-start their day. It is also important to allow children to choose how much and which of the foods offered they will eat. By giving them choices, they learn to trust their bodies' satiety signals rather than depending on an adult to decide how much they should eat.

Consistent mealtimes and snack times are key. Children eat small amounts so they need to eat more frequently in order to consume the amount of calories they require. Missed meals and snacks and inconsistent mealtimes encourage children to overeat. If a child is not sure when he will be offered food again, he is more likely to eat food until it is gone, instead of listening to his body tell him when he is full.

All food can fit into a healthy diet. It is important to offer a variety of fruits and vegetables of all different colors: orange, yellow, green, white, purple, and red. At least half of the bread, cereal, rice, pasta, and crackers offered daily should be made from whole grains. Every day offer a variety of protein sources, such as beef, poultry, fish, eggs, or beans, and low-fat dairy foods. Limit convenience and snack foods that are high in salt, sugar, or fat to one or two times per week. Rather than eliminating snack foods, which only makes children want them more, plan them into meals and snacks throughout the week, balanced with more nutrient-dense foods. Don't offer snack foods as treats or as a reward, but as food that is nurturing their bodies. Through this, children will learn that all food is good and acceptable and they will learn to eat all foods in moderation.

In our fight to prevent childhood obesity, we also need to encourage children to be physically active. We can do this by providing a place for them to run, jump, and play. Most children if given encouragement, time, and space, won't have any problems accumulating thirty to sixty minutes of daily active play. However, sixty minutes to several hours of daily physical activity at various levels is best for optimal health. This physical activity can include free play, organized games or sports, helping with house—or yardwork, or just walking or running from place to place throughout the day.

Caregivers play an important role in helping children develop into happy, healthy kids. The most effective way to teach is to be a good role model. Children learn healthy habits by watching adults and peers eating healthy, participating in physical activity, and taking care of their bodies.

By providing healthy food choices, opportunities for physical activity, and modeling healthy behavior, you can help today's children develop healthy habits right from the start.

Michelle Weisenburger is a registered dietitian and the nutrition editor of Redleaf Press' 2004, 2005, and 2006 Calendar-Keeper™. She graduated from North Dakota State University with degrees in food and nutrition and in corporate and community fitness. Michelle has experience with child nutrition programs, such as WIC, the Child and Adult Care Food Program in Family Child Care, and Headstart, as a nutrition educator. She lives in Eagan, Minnesota, with her husband and her infant son.