Parents set the example for their children when it comes to healthy eating. Ask yourself:

• Is breakfast a part of the morning routine for everyone in your household?
  
• Do you eat vegetables and encourage your kids to eat theirs?
  
• Are you making wise choices at a restaurant? Does the "kids menu" offer vegetables and choices other than hot dogs and fries?

If you answered no to any of the above, make it a point to start your own healthy eating plan by going to www.MyPyramid.gov. Then check out the specific sections below to make sure your child is also eating the right foods. Making improvements now will benefit the future health of your whole family.

Infants - birth to 2 years old

Some tips and precautions for feeding your infant:

• Breastfeeding is best for the first 6 months. If this is not possible, your physician will assist you with choosing the right baby formula.
  
• Don’t give cow’s milk or goat’s milk for the first 12 months due to serious health risks such as anemia or allergy.
  
• When milk is introduced, give only whole milk until age 2.
  
• No need for solid foods, juice, or additional water for the first 4 to 6 months unless your physician instructs otherwise.
  
• Don’t put baby cereal into formula or milk in a bottle unless instructed by physician.
  
• Don’t give baby a bottle of juice at bedtime – this can lead to tooth decay.
  
• For the first 12 months, do not give honey due to the risk of botulism.
  
• When feeding baby foods, use a clean spoon to transfer the food from the jar to a bowl. Do not reheat baby’s half-eaten food for a later meal. (Saliva will breed bacteria.)

To help reduce the risk of food allergies, especially if they are common in your family:

• Avoid cow’s milk, goat’s milk, and other milk products for first 12 months.
  
• Avoid citrus fruits, citrus juices, strawberries, wheat, and egg whites for first 12 months.
  
• Avoid peanuts, nuts, and shellfish until age 3.

Consult your child’s physician or pediatrician for individual recommendations regarding introduction of foods that may cause allergies.

For more information about feeding your baby,
visit http://www.babycenter.com/baby-solid-feeding-basics.

Those wonderful 2 to 3 year olds

This is the age when children can start to explore and discover good foods and good eating habits that will last a lifetime.

Appetites might vary from one day to the next, but most 2 to 3 year olds do well with three meals and two snacks a day. Routine is important!

Offer a variety of foods from each food group to ensure a balance of nutrients, including vitamins and minerals. Fruits and vegetables make great snacks. Offer water when your child is thirsty.

Serve child-sized portions and let your child ask for more.

Energy requirements are about 1,000 to 1,400 calories per day for most 2 to 3 year olds. More active children will need the higher amounts of each food group. Click Here for more specific recommendations based on age, gender, and activity level.

These are the recommended servings from each food group:

Caution: Some foods could cause choking such as hot dogs, chunks of meat, nuts and seeds, raw carrots and celery, whole grapes, hard candy, peanut butter, popcorn, hard pretzels and other dry foods. Introduce these foods only when your child is able to chew well.

Serve meals while children are sitting down – eating while running, laughing, crying, or lying down can cause choking.

Don’t introduce peanuts and shellfish until age 3 to prevent the risk of allergies.

Growing 4 to 8 year olds

Learning to read and write opens up a whole new world of possibilities. At the grocery store, kids can use their skills to find products on the shelves. At home, let them help in the kitchen by measuring and stirring ingredients. Involve them in meal planning.

Children who eat breakfast perform better in school, have better overall health, and are better able to maintain a healthy weight. A simple breakfast of milk, cereal, and juice or fruit gives a good start to the day. Offer foods in different forms or add pureed vegetables to recipes to expand the variety for picky eaters.

Losing baby teeth can be difficult for some children. Serve softer foods or help them cut tougher foods into small pieces to help with eating

After sitting at a school desk for several hours, children need to get exercise. Encourage outdoor play. Take walks together.

Children 4 to 8 years old need about 1,200 to 1,800 calories per day. More active children will need the higher amounts of each food group. Click Here for more specific recommendations based on age, gender, and activity level.

These are the recommended servings from each food group:

Changing 9 to 13 year olds

At this age, children become involved in sports and school activities. You can help them set limits that will enable your family to eat meals together. Encourage your pre-teens to make some of the simpler meals for your family and allow them to try new recipes. Supervise a younger child’s use of knives, oven and stovetop.

Establish good eating habits. Limit soft drinks and encourage non-fat milk or fortified non-dairy alternate for adequate calcium and vitamin D intake. Remind them to pack fresh fruit and carrot or celery sticks for lunch. Explore together the possibilities for serving different vegetables at dinner. Provide a steady supply of fresh fruit for snacks.

Limit TV and video games. Encourage outdoor activities. Toss and catch a ball or ride bicycles together.

The energy requirements for 9 to 13 year olds can range from 1,600 to 2,200 calories per day. Click Here for more specific recommendations based on age, gender, weight, height, and activity level.

These are the recommended servings from each food group:

Adventurous 14 to 18 year olds

Teenagers like to make their own decisions and assert their independence, especially when it comes to eating. Good habits started in early childhood can reap benefits now.

Weight gain can become an issue unless teens maintain some type of regular exercise and make wise food choices. A cup of non-fat milk or fortified non-dairy alternate is a much better choice than a 12-ounce can of soda because it provides fewer calories and more nutrients. Fruits and vegetables deliver less fat than potato chips or other snack foods.

Eating at fast food restaurants can expand the waistline and shrink the wallet. Homemade sandwiches using whole grain bread and lean lunch meats are better alternatives.

Teenagers can easily use up 1,800 to 2,400 calories per day, especially if they are engaged in sports. Click Here for more specific recommendations based on age, gender, weight, height, and activity level.

These are the recommended servings from each food group: