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Surprising as it may seem, but parents might not always know what a balanced diet for their children entails - or for that matter what healthy eating is.

Recent studies have proven that poor diets of children around the world are affecting their health. One is every six children in the U.S. is considered obese - to the extent that the U.S. Surgeon General calls obesity a disease. And such children are prone to more diseases. The American Diabetic Association has seen a 20% increase in Type 2 diabetes among children and attributes this to French fries, soft drinks and candy which have of late become a regular part of diets for children between four and twenty four months.

It was found that a third of the children ate no fruits or vegetables. The situation is definitely not one to be proud of. Experts say that the question arises in the first place because of parents' inability to teach their kids, good eating habits. It is their opinion that it is just as easy to teach children to eat properly as it is to let them consume junk food. Healthy eating comes with practice and perseverance, like any other. Three important factors decide whether the kid will be obese or not. These include sedentary activity/inactivity, improper food selection and genetics, says a registered dietician for the Cape Fear Valley Health System. She also goes on to say how 'couch potato' parents do not set the right example in front of their kids - often exposing them to their own terrible eating habits coupled with abstinence from exercise. Parents need to understand why kids need 'healthy eating' as much as they need good education or medical cover.

Parents are the most important factor in deciding their children's eating habits. Practicing what they preach is often the key to getting kids to start eating healthy and on time. Giving them what they want is not the answer. Instead a little discipline where one balances all the nutrients in the meal is preferable. Children will eat what you give them - and nothing can help you or them if you give them the wrong things. Parents healthy eating choices are automatically reflected in their children too opting for the same. So parents making wiser nutrition choices will automatically lead their kids to do the same. Once they develop particular tastes, high-fat foods or any specific group will elude the childrens' preferences and they will opt for balance in their meals.

Moderation is the key - Healthy eating all boils down to moderation which is why limiting trips with children to the nearest fast-food joints needs to be limited as much as possible. Restricting them once they are there to lesser fats and more protein can help, some parents believe. Balance can be attained anywhere - it need not be restricted to eating at home.

Exercise the right choices!

A milkshake is far better than a cola. If faced with a choice between baked potatoes. When you make the right choices even when you want to have a good time. A U.S. study of 6,212 youngsters reveals that nearly one-third of U.S. children aged between 4 to 19 eat fast food, which likely packs on about six extra pounds per child per year and increases the risk of obesity. Every single day! Fast-food consumption has increased fivefold among children since 1970, thanks to billions of dollars being spent by local and multinational food companies every year. And this is targeted more at happy families than it is at adults.

Little ones can be very picky in eating what they like, and fast food targets this segment of youth who need instant gratification. Unfortunately this leads to a fatty, salty or sweet foods which pack in more calories than kids can dispense. This is the reason at why parents need to seriously examine alternatives and improvise - like adding parmesan cheese, natural flavourings like herbs and spices to food etc. Deprivation is not the answer but improvisation can definitely be a solution.

Milk products over sodas. Cake type doughnuts over glazed ones. Dried fruits over fruit leather. Doritos over wafers. Fruit juices over fruit drinks. Raisins and apricots over chocolates. Fruit juices over colas and vegetable sandwiches over burgers. Multi grain cereals with honey over sugar coated serials. Once you have decided that your kids need get into the habit of healthy eating, you'll find a million alternatives to each food group that's avoidable totally. Over time, your kids will also get into the habit.

If parents are able to make sure that their children get at least one meat, one vegetable and one fruit at lunch and dinner, it goes a long way into tapering the extras that the little ones use as fillers in between or the whole meal itself. Telling them what's healthy over what's unhealthy is preferable to using emotion loaded words like good or bad.

Food labels are indicative of the content in the foods. Reading them will provide you a deep insight into what is healthy and what it not. Over a period of time, you'll be able to tell by merely a glance, what's healthy and what can remain on the shelf.

I've compiled a small primer to some of the best foods for kids. Read, assimilate and then apply.

American cheese: Each slice has about 125 mg of bone-building calcium. (Children between 1 to 3 need 500 milligrams a day; 4-8 year old's need 800 mg.) Finds application as a melted topping, this mildly flavored cheese is known to make vegetables or pasta tastier to picky eaters.

Baby carrots: These beta-carotene-rich vegetables can be carried in sealed plastic bags for kids to take to school or soccer practice. If feeding babies or toddlers, remember to steam them until soft and then cut into small pieces.

Baked potato: This potassium-loaded, fibrous vegetable is much better than its greasy fried cousin. Much lower in fat, it's a great base for nutritious toppings like chili, beans, or then, even steamed broccoli.

Breakfast cereal: Probably the best source of numerous vitamins and minerals, fortified cereal Also has iron and the B-vitamin folate which help builds blood cells. If your kids are fussy about sugary cereals, do your bit and combine a sweet brand with a less-sugary variety.

Broccoli: Brimming with calcium and vitamins C and A in every bite, kids like it raw or lightly steamed so the vegetable stays bright green. Pizza faces with broccoli, planted in mashed potatoes or dunked it in pasta sauce - whichever form it is in, its good.

Cantaloupe: Rich in beta-carotene and vitamin C, it's a great alternative for kids who fuss over vegetables.

Chocolate milk: Milk is best when consumed plain. Though a little flavoring can make milk far more appealing. Contrary to popular belief, chocolate does not hinder calcium absorption if had in moderation.

Eggs: Packed with protein that builds and repairs muscles, as well as vitamin D, which helps the body absorb calcium - one scrambled egg is all your kids need to balance their diet

Frozen mixed vegetables: Oozing with protein and folate when added to green beans they even provide potassium. Toss them into a soup or then cook and stir into leftover rice.

Lean ground beef: Very rich in protein, iron, and zinc, 90 percent lean beef helps in keeping fat in check. Mix with chili, toss with pasta or noodles or make burgers - if had moderately, its very healthy.

Orange juice: Fondly called O.J by kids and adults everywhere, it is the most naturally nutritious fruit juice of all 100% fruit juices. Rich in vitamin C, folate and potassium, it's a great substitute for kids who do not drink milk.

Happy healthy eating for children.