Mission #5: Have a meal and snack routine

Did you know? Eating 3 meals and 1-2 small snacks about every 4 hours during the day will help your child grow the way they are meant to. Excess snacking in between meals can cause rapid weight gain.

What can you do:

• Offer a planned meal or snack about every 4 hours. Do not force your child to eat, but be sure there is food available at predictable times.
• Don't allow your child to graze or snack throughout the day whenever they feel like it. Snacking often happens as a result of boredom rather than true hunger.
• Allow only water between the meals and snacks.

Try to follow a meal and snack routine most days for the next month. If it is not time for a meal or snack, tell your child or teen "the kitchen is closed" and offer water and suggest an activity to keep them occupied. Check out this website for more smart snacking tips.