Have regular family meals. Respect the meal times. Let it be a bonding time with no other distractionsBreakfast is another great time for a family meal, especially since kids who eat breakfast tend to do better in school. Ensure that your child never skips breakfast. It is the most important meal of the day.Cook more meals at home. Save dining out for special occasions.Get kids involved. Children enjoy helping adults to shop for groceries, selecting what goes in their lunch box, and preparing dinner. It’s also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labelsMake a variety of healthy snacks available instead of empty calorie snacks. Keep plenty of fruits, vegetables, whole grain snacks, and healthy beverages (water, milk, pure fruit juice) around and easily accessible so kids become used to reaching for healthy snacks.Limit portion sizes. Don’t insist your child cleans the plate, and never use food as a reward or bribe.Picky eaters are going through a normal developmental stage, exerting control over their environment and expressing concern about trusting the unfamiliar. Many picky eaters also prefer a “separate compartmented plate,” where one type of food doesn’ttouch another.
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1)Always eat breakfast 
Studies show that individuals who eat a substantial breakfast lose more weight than those who have a small breakfast. Choose eggs or baked beans on wholegrain bread, or muesli with fruit and yoghurt.
2)Eat your fruit and veg
Aim for three cups of vegetables and two fruits each day. Fill half your plate with vegies at lunch and dinner, and add fruit to your breakfast and for a snack on the way home from work.
3)Take time to shop each week
If the food is not in the house, how can you eat well? Schedule in time to shop each week or shop online.
4)Walk for 10,000 steps or exercise for an hour each day
A pedometer is extremely useful in providing feedback on how many steps you are racking up each and every day.
5)Sit down at the table to eat
Not only do you eat more slowly and often less food, but you'll enjoy the social experience of dining.
6)Always carry a protein-rich snack with you
This way you'll avoid eating high-fat food on the run. Great options to keep handy include nut- or protein-based snack bars, hard fruit such as an apple or a few wholegrain rice.