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Updated June 09, 2015.

6) Understand Where Your Calories Come From

While you don't necessarily need to do daily calorie counts, keep a diary of what your family eats for a few days can help you see where extra calories are coming from. Are your kids overweight because of the calories they get from a bedtime snack or those two glasses of Kool Aid® he drinks? Or maybe because his portion sizes are too large?
If you know where your kids' calories are coming from, you will know where to make changes and how you can cut back, especially on high calorie foods and foods that have a lot of empty calories.

7) Learn About Carbs

Carbs get a bad wrap, especially with all of the proponents of high protein diets, like the Atkins and South Beach Diet. Not all carbs are created equal though. While it is a good idea to avoid foods that have carbs with a high glycemic index, such as white bread, foods made with white flour, and foods and beverages sweetened with sugar, other carbs can be a healthy part of a balanced diet. So instead of avoiding all carbs and going to a low-carb diet, just learn about how to choose foods with good carbohydrates, which can include many fruits, vegetables, beans, and whole grain foods.

8) Learn About Fats

Like carbs, there are good and bad fats. Instead of making the mistake of trying to stick to a low-fat diet, and simply substituting other foods that are just as high in calories, you should learn to eat foods that have good fat in them. This includes foods with polyunsaturated and monounsaturated fats. On the other hand, you should avoid saturated fats and trans fats.
[Our guide to reading food labels can help you identify foods with good and bad fats and added sugars.]

9) Choose Healthy Meals When Eating Out

Even if your family eats healthy at home, if they eat supersized fast food meals a few times a week, they are probably still at risk for becoming overweight. If you are going to eat out a lot, review the nutritional facts of the restaurant's menu and watch your portion sizes. Calories and fat can quickly add up when eating out.

10) Get Help to Stay Motivated

Most people know what they need to do to be healthier. Eating healthy and exercising often are not easy things to do though. Getting educated about the specifics of a healthy diet, getting the whole family involved, and setting goals, can help your family stay healthy and fit.

Recommended Reading List

• Trim Kids - The Proven 12-Week Plan That Has Helped Thousands of Children Achieve a Healthier Weight
• We're Killing Our Kids - How to End the Epidemic of Overweight & Sedentary Children
• Fit Kids! - The Complete Shape-Up Program from Birth Through High School