by Sandy Myers

New research says that children actually experience their biggest weight gains during the months of June, July, and August, a time when parents have more responsibility for their children's food choices and physical activity.

Although much of the national effort to fight childhood obesity has focused on things like healthier school lunches and getting sodas and junk foods out of school cafeteria vending machines, these new findings really underscore the role that parents play in helping their kids to maintain a healthy weight.

You're probably already trying to monitor what your kids are eating and how much physical activity they're getting every day. But it's especially important to use the time that kids are out of school over the summer to foster healthy habits.

Getting your kids to eat healthy may sound like a struggle, but it can be easier than you think. There are plenty of luscious, sweet fruits and crunchy vegetables at their peak in the summer months. Take advantage of this opportunity to introduce your kids to new foods. You may be surprised at how open-minded they can be and your kids may be surprised to discover how much they really like new things!

Here's some wisdom we've gathered about getting kids to eat healthy:

• Don't make such a big deal out of junk food. Completely banning certain foods will just make your kids want them even more and make them resent the healthy alternatives you're pushing instead of what they want. Try putting this in the context of a food budget: give them an "allowance" for sweets and tell them they can "spend" that allowance on a little bit of candy or chocolate once or twice a week.
• Don't keep the house stocked with junk foods like doughnuts, sodas, chips, and candy. Instead, make sure that snacks like grapes, carrot sticks, oranges, and apple slices are readily available. They're easy and fun.
• Listen to your kids when they say they're full. Don't bribe them with a treat or try to guilt them into eating more. Kids need to learn how to recognize their natural hunger signals. Just be sure that kids who are "too full" to finish their dinner don't get ice cream or cookies for dessert!
• Try growing your own vegetables. It's easy to get kids interested in gardening, and they'll be a lot more interested in trying out fruits and vegetables grown in their own backyard.
• Set a good example yourself. If you're always snacking on candy bars, swilling soda or pigging out on chips, your kids are doomed to develop the same bad habits. So eat your vegetables (and fruits)! The kids just might follow your lead.
• Be patient. Some kids just need to see a new food several times before they'll be willing to try it. So stick with it. Don't give up the first time.
• Get the kids involved with planning menus, shopping, and cooking. Helping to prepare meals is a great way for kids to get exposure to different kinds of foods, and learning how to cook will often make them more open to trying new things.
• Also, remember the calories in/calories out equation. Using up just as many calories as you take in might be the single most important part of maintaining a healthy weight. Eating right is important but it's also important to make sure your kids are getting in a good amount of physical activity each day.
• Summer is the perfect time to get them outside and active. Encourage them to go swimming or play sports. Check out your local parks department schedule and enroll them in organized summer activities.

We know it can really be a challenge if you've got kids who are attracted to video games and television, but you've got to do battle. Take advantage of the gorgeous summer weather and enjoy the great outdoors together as a family.

Check out the hiking trails and campsites at state parks. Visit national monuments. Picnic at the lake, visit the beach or hit the local public pool. Excursions like these are more fun than hitting the mall or the movie theater, they give you time to just hang out and talk, and they're probably easier on your wallet, too!

When planning family outings, it's helpful to think about what interests your child. Some kids like trying out adventurous sports, while others prefer just playing tag, passing around a ball or flying a kite.

Bottom line, just about any outdoor activity is good for their health so long as they're moving around. What's most important is that you're showing them physical activity is fun by taking part in it yourself.

Make this summer a time to commit to healthy eating and trying out new activities with your kids. You'll all be glad you did.