According to the Center for Disease Control, obesity rates in children increased from 5 percent to more than 18 percent between 1980 and 2008. Locally, according to King County Public Health, in 2008 30.2 percent of students in grades 8, 10, and 12 were considered overweight or obese.

The good news is there are some simple, cost-effective ways for parents to make healthier choices for their kids. Here are six ways you can take the lead to teach your kids healthy nutrition habits:

1. Learn healthy nutrition habits. Being able to read nutrition facts is good, but understanding the difference between different kinds of fats, sugars, and carbohydrates can make the difference between good and bad nutrition.

2. Get your kids involved in the decision-making process. While bringing your kids to the grocery store may seem like a daunting thought, kids are much more likely to enjoy fruits and vegetables if they are given the opportunity to pick them out.

3. Plant a garden. Gardens are another great way to spend time with the family while teaching proper nutrition. If you don’t have the space to grow a garden, you can grow fresh herbs and vegetables in pots.

4. Shop together at a local farmer’s market. If growing your own food isn’t your cup of tea, farmer’s markets are an excellent place to purchase fresh fruits, vegetables and dairy products from local farmers. It is also another way to get your children involved. The Kirkland Farmer’s Market is open from 2-7 p.m. starting May 5 in Marina Park. For more information visit: www.kirklandwednesdaymarket.org.

5. Make eating fun! If you are still having trouble getting your kids to eat healthy fruits and vegetables, get creative. Encourage your kids to make silly monsters and creations out of their vegetables. This is also another way for parents to participate in a fun activity with their kids, while encouraging healthy eating habits.

6. Keep your kids moving. Even though it may seem like a chore to get your kids off the couch, believe it or not there are fun ways to exercise! Take the lead by signing your kids up for activities. Sometimes getting your kids to exercise is just a matter of finding activities they enjoy, visit the North Kirkland Community Center for a variety of activities geared towards kids. For more information visit: www.ci.kirkland.wa.us/depart/parks/Community_Centers.htm

Keeping your kids healthy can be fun and easy if you learn how to incorporate these six steps into your routine. Take the initiative to learn about proper nutrition and explore fun opportunities for healthy eating and exercise in Kirkland. Parents, it’s your time to get out there and take the lead!

Cristina Lattuga is a registered dietitian with Pacific Medical Centers in Kirkland. She received her masters in nutrition from Bastyr University in Kenmore and she did her nutrition training at the University of Washington. For a free wellness guide and for more information, please call 1-888-4PACMED or visit www.PacMed.org.