A balanced meal contains adequate protein, fat, carbohydrate, and plenty of fiber. It is varied in food choices from day to day and emphasizes plant foods. Fruits and vegetables that are colorful add interest and phytochemicals, vitamins, minerals, and fiber to the diet.

Make your meals a tradition.

Family meals help children to accept new foods, learn social skills and establish good structure. Parents benefit by modeling behaviors that they want for their children and they are more likely to eat on a regular schedule themselves. Missed meals can lead to overeating, poor choices and difficulty listening to internal cues of hunger and fullness. Practice mindful eating.
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Eat regular meals and snacks.

Establish meal times that are four to six hours apart. Timing meals and snacks can be challenging with today's busy schedules. If you will be going six or more hours without a meal, plan a snack between meals. Kids and adults alike benefit from in-between meal snacks of nutritious foods. Eat every two to three hours, with snacks being small and meals modest in size. Late evening meals (especially heavy dinners) can aggravate reflux, fasting blood sugar, contribute to obesity and depress morning appetite. Aim for breakfast within 30 to 60 minutes of rising and stop eating two to three hours prior to sleeping.
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Watch for unexpected and hidden calories.

When you're planning your meals, make sure to figure in extras such as beverages and eating out.
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