Picture this scenario: A child come home from school, has a donut for a snack, does her homework, watches TV, eats dinner, plays Nintendo or Sega, and then spends hours chatting with her friends in cyberspace. Is that an accurate depiction of your son or daughter's routine? Unfortunately, this is how most young children in America spend their time. And this is a major reason why our children are gaining more and more weight.

How do we keep our children physically fit and healthy? Well, all starts at home, with the parents. And it does takes a lot of work.

1. Change the family's way of eating. Introduce healthy fruits, vegetables, and whole grains to your family. If they do not pick up on it at first, keep trying. Remember never to force any food on your children. The important thing to do in helping them to change their diet is to offer them choices. For example, ask your child, "Would you prefer steamed broccoli or zucchini?" Limit the sweets and junk food that you give your family, too.

2. Get your children involved in preparing meals! Studies indicate that children who help in the kitchen are more likely to try new dishes, since the children will have helped bring the new offering to the table. Cooking is also a nice way to spend quality time with your children. You many want to give each child in your family a special "day", when they get to choose the menu and help in the kitchen.

3. Eat your meals slowly. We have such busy lives that we sit down to eat, and, 15 minutes later, the table is cleared. Take the time to encourage you children how to eat slowly, chewing food well and actually tasting it, instead of inhaling it. If we eat quickly, it is easier to overeat. Overeating can lead to weight gain.

4. Exercise, exercise, exercise! I can't say it often enough. You have to wean your children away from the TV, computer, or video games and encourage them to do some physical activity. Bike riding, walking, swimming, and exercise classes for children all work well. Or, have your children join the local basketball or baseball team. You can also make exercising a family event. For example, every Sunday morning, take everyone for a bike ride. Try to get your kids to exercise at least 3 times a week for about half an hour.

The four steps mentioned above are crucial to the health of your children. Teaching your kids to eat well and to exercise can prevent diseases later in life such as heart disease, many types of cancers, obesity, and hypertension. Please take the time to do it. Your children will thank you later.

Nutitionist Bonnie Nasar, RD, graduated from New York University with a Bachelors of Science in Nutrition and Food Studies. She completed her dietetic internship at Harlem Hospital in NYC. In addition to a private practice, Bonnie also works as a consultant to a nursing home in Red Bank, New Jersey. Ms Nasar has also worked at American Health Magazine.