Article content continued

— Eat from a farm. This is my simplified rule for deciding whether something is healthful. You don’t need to read nutrition labels when you pick up a quart of blueberries at the farmers market. Food that grew in the ground is almost always more healthful than something that was made in a factory, put in a box and stamped with an expiration date three years in the future. Too often, parents focus on purchasing organic, gluten-free or GMO-free foods while neglecting the basics of nutrition. Oreos are vegan, and Skittles are gluten-free; that doesn’t mean they’re wise choices. An easy way to put this principle into practice is to shop “the perimeter” at the grocery store, leaving the processed foods in the middle for someone else.

— Kick your kids out. Turn off the TV and make your kids get out of the house (assuming there’s a safe place for them to play). Better yet, go with them. Take them to the park, go for a walk or ride your bikes together. Exercise has been shown time and time again to improve physical and mental health. Remember, though, that it’s a lot easier to eat or drink 200 calories than it is to burn them off. Make it easier for your kids by limiting the number of calories they need to burn.

Finally, a word about weight. While it’s important to encourage your children to develop healthful habits, it’s also crucial to avoid teaching them to fixate on the scale. Most overweight children don’t need to be told to lose weight. Typically, all that is required is to make a few changes to keep a child’s weight steady while she “grows into it.” And remember, even if your child’s weight is perfectly normal, good nutrition and exercise are never bad ideas.

Hayes is a resident physician in pediatrics in Greenville, S.C. His parenting and pediatrics blog can be found at www.chadhayesmd.com.