As a parent, your responsibility is to buy healthy groceries and serve nutritious food to your growing children. Start by establishing a routine, even if it is difficult at first. This means a set time for breakfast, lunch, dinner, and snacks. Once you have a routine for meals and snacks, meal times are more relaxed. Most children are happier on a schedule and become hungry at regular times. You'll feel happier about your parenting job when the family has a routine.

So, be consistent! Children need a meal routine just like they need a bedtime routine. Plan for three meals and two snacks each day! Serve a vegetable or fruit at every meal. Fruits and vegetables are great for snacking too.

Instead of rewarding your child with food, reward them with attention (hugs, kisses, and smiles) and playful activities.

Serve child-sized portions, and let your child ask for more. Here are some examples of child-sized portions:

• 1/3 to ½ cup of frozen veggies
  
• 1 or 2 little cooked broccoli spears
  
• ½ cup of tomato sauce
  
• 5 to 7 cooked baby carrots
  
• 1/3 to ½ cup of melon
  
• 5 to 7 strawberries
  
• ½ cup of apple sauce
  
• 1 small tangerine
  
• 1/3 to ½ cup of frozen or fresh berries
  
• 1 cup (8 fl. oz.) low-fat yogurt or nonfat milk
  
• 1/3 to ½ cup of macaroni-and-cheese, rice, pasta, or mashed potatoes
  
• 2oz. hamburger
  
• ¼ cup ground meat such as turkey or pork, browned and drained
  
• 1 or 2 drumsticks
  

Source: Centers for Disease Control and Prevention