With winter in full swing, many parents are looking for ways to counter the often excess eating that comes with the season. It can be difficult to remain active in the cold weather, contributing to some extra winter weight. These simple steps can help you eat better and exercise more, based on proven principles and research from ChildObesity180 at Tufts University.

1. Plan ahead to make sure healthy choices are always on-hand
Meal planning for the week ahead will not only ensure that you set up healthier options for day-to-day choices, but it also can become a creative outlet for families to plan together. Plan for meals that have a balance of healthy fats, lean protein, and complex carbohydrates. Try a “Meatless Monday” or similar theme night to simplify planning even more.

2. Build a better lunch (together)
Involving kids in the cooking process can get them more excited about what’s in their lunchbox and help you avoid calorie-dense fare in favor of more wholesome options. Try packing lunch-sized portions of fruits and veggies over the weekend to streamline lunchbox prep on cold school mornings.

3. Join the “Balanced Plate” club
Instead of focusing on the “Clean Plate Club,” which can send the message that portions don’t matter, talk to kids about how to set up a balanced plate. ChooseMyPlate.gov has resources and clear, colorful visuals. Challenge your family to serve themselves dinner and learn appropriate portions of fruits, veggies, grains, protein, and dairy.

4. Eat the rainbow
Foods that are (naturally) brightly colored are full of different antioxidants, vitamins, and minerals — and they tend to be fruits and veggies. If you and your family “eat the rainbow” by including seasonal foods of every color between breakfast, lunch, and dinner, you’ll be sure to get a mix of these essential nutrients. Younger children might have fun with a chart that helps them track their “rainbow foods” every day.

5. Move more by making family activities physical activities
It’s easy to incorporate meaningful movement into typically sedentary activities. Try doing jumping jacks, pushups, or wall sits during TV time, especially in the commercial breaks. Make household chores a game, race, or obstacle course that encourages extra steps. Turn up the music and dance your way through dusting and vacuuming to increase the cardio impact — just don’t go too quickly to make sure you still pass the white glove test!

6. Get out of the house to limit screen time
Especially in wintertime, the snow and cold can persuade us to keep warm indoors with our favorite shows. We all know it’s important to limit screen time, but it can be hard to cut back on a habit without building a new one. Making a rule to spend more time outside as a family — even just 20 minutes each day — can give you the extra push to stick with it. Try hiking, ice skating, basketball, or rock-climbing for a change of pace. Experimenting with new activities and adding a new spin to established routines will keep things interesting and increase your chances of finding activities that the whole family will enjoy. Over time, it may even become second nature to head outside to play instead of straight toward the couch or the fridge.

Forming healthy habits like these early in a child’s life can help to prevent serious issues like obesity down the road.

Alyssa Koomas is project manager for Healthy Kids Out of School at ChildObesity180. Based at Tufts University Friedman School of Nutrition Science and Policy, ChildObesity180 unites national leaders from the private, public, nonprofit, and academic sectors committed to developing, measuring, and implementing evidence-based solutions to reverse the alarming epidemic of childhood obesity in America.