I was working with some firefighters on a few wellness ideas and started discussing habits at home and found out that they were not involving their families in their efforts to become healthier. I started to think if I could come up with a way of getting the whole family involved, I could accomplish two things. I could get the firefighter in better shape and also help their family in the process. My next few articles are going to be on the wellness of children and adults.

Eating well and being physically active are key to your child’s well-being. Eating too much and exercising too little can lead to obesity and related health problems that can follow children into their adult years. You can take an active role in helping your child — and your whole family — learn healthy eating and physical activity habits.

All children benefit from healthy eating and physical activity. A balanced diet and being physically active help children:

• Grow.

• Learn.

• Build strong bones and muscles.

• Have energy.

• Maintain a healthy weight.

• Avoid obesity-related diseases like type 2 diabetes.

• Get plenty of nutrients.

• Feel good about themselves.

Parents play a big role in shaping children’s eating habits. When parents eat a variety of foods that are low in fat and sugar and high in fiber, children learn to like these foods as well. It may take 10 or more tries before a child accepts a new food, so do not give up if your child does not like a new food right away.

Parents have an effect on children’s physical activity habits as well. You can set a good example by going for a walk or bike ride after dinner instead of watching TV. Playing ball or jumping rope with your children shows them that being active is fun.

With many parents working outside the home, childcare providers also help shape children’s eating and activity habits. Make sure your childcare provider offers well-balanced meals and snacks, as well as plenty of active playtime.

If your child is in school, find out more about the school’s breakfast and lunch programs and ask to have input into menu choices, or help your child pack a lunch that includes a variety of foods. Get involved in the parent-teacher association — PTA — to support physical education and after-school sports.

Your child’s friends and the media can also affect his or her eating and activity choices. Children may go to fast food places or play video games with their friends instead of playing tag, basketball or other active games. TV commercials try to persuade kids to choose high-fat snacks and high-sugar drinks and cereals. When parents help their children be aware of peer and media pressures, youngsters are more likely to make healthy choices outside the home.

Some Simple Snack Ideas:

• Dried fruit and nut mix

• Fresh, frozen or canned vegetables or fruit served plain or with low-fat yogurt

• Rice cakes, whole-grain crackers or whole-grain bread served with low-fat cheese, fruit spread, peanut butter, almond butter or soy nut butter

• Pretzels or air-popped popcorn sprinkled with salt-free seasoning mix

• Homemade fruit smoothie made with low-fat milk or yogurt and frozen or fresh fruit

• Dry cereals served plain or with low-fat or fat-free milk

Michael Heath is president of the St. John Professional Firefighters Association.