You may be surprised to know that, pound for pound, kids eat more food, drink more liquids and inhale more fumes than adults. And even if kids just got the same dose you did, according to the Environmental Protection Agency, carcinogens in our environment are on average 10 times more potent for your kids than for you. In some cases, 65 times more potent. It’s easy for parents to get overwhelmed with all the recommendations and products out there for protecting family members from toxins and harmful chemicals.

One of my jobs as a pediatrician is to condense the research and the facts into a few simple rules that all parents can follow to make sure they’re making choices that are great for their children, themselves and our environment.

Harmful chemicals in our environment get into our bodies in three ways: what we put into our mouths, what we put on our skin and what we inhale through the air. By following the steps below, your family can reduce exposure to these chemicals.

Eliminating chemicals from the foods we eat

The simple rule for eliminating chemicals from food and drink is to avoid products with added chemicals that you don’t need. Watch for chemical preservatives and artificial colors and flavors. Instead, you can make a positive impact on your health and the environment when you choose real fruits, fresh vegetables, wholesome seeds and nuts, and, the most natural of all healthful foods, breast milk for babies. Choosing organic foods or foods grown without the use of toxic chemicals is even better.

Cutting down on chemicals on our skin

One of the best things we can do for our kids when it comes to limiting chemicals on the skin is to make the right choices about sunscreen. Our bodies love the benefit provided by a little bit of sunlight. Sunshine helps us produce vitamin D, and a little sun can promote health throughout the body. But we’ve learned that the sun’s rays can be harmful, and doctors recommend we protect our kids from exposure.

Some sunscreens have chemicals that absorb the sun’s harmful UV rays; other types have minerals that block the rays. The types that absorb rays tend to mimic hormones, and I’d rather see parents choosing sunscreens with zinc oxide or titanium dioxide as active ingredients. These ingredients stop harmful rays from reaching the skin without harmful chemicals.

Clearing the air in our homes

Believe it or not, the air in our homes can be two to five times more polluted than air outside. Studies have found an average of 900 chemicals in the air and on surfaces in our homes. You can significantly reduce the amount of indoor airborne toxins with my four simple steps:

1. Do not let anyone smoke in your house at any time.
2. Choose household cleaners with nontoxic ingredients to eliminate unnecessary artificial fragrances, harsh chemicals and toxic fumes.
3. Open the windows to let the good air in and the bad fumes out.
4. Green your home and clean your air with houseplants, which can remove up to 90 percent of the indoor air pollutants in your home.

Following these simple recommendations can reduce your exposure to the toxins that could harm your family and our environment. The changes you make today can result in a better life for your family tomorrow and beyond.