Thirty-two percent of American school aged children are overweight or obese according to survey data from the CDC (Centers for Disease Control). Obese children are more likely to develop type 2 diabetes, be overweight as adults, and have high cholesterol, high blood pressure, sleep apnea and asthma. Not only is physical health affected but emotional health is, as well. Obese children may be more likely to have low self esteem or be bullied by their schoolmates.

There are many possible reasons why so many American children are overweight: high fat intake, skipping breakfast, high calorie/low nutrient snacks, and excessive TV and video games which may lead to decreased activity levels. Commercials targeting children are another concern. One study showed that nine out of ten food advertisements shown during Saturday morning children's television programming are for foods high in fat, sodium, added sugars or low in nutrients. Commercials will very likely affect food preferences for children and adults.

In addition, dining out frequently may contribute to obesity. According to a recent survey by a market research firm, more money is spent on fast food than video games, books, music, and movies for children under the age of fifteen. Although fast food restaurants are starting to offer more healthy choices, those items are not chosen often enough.

Healthy Habits for Families

Incorporate the tips below to help prevent/treat childhood obesity in your family. (Adapted from the AMA Expert Committee Recommendations on Childhood and Adolescent Overweight and Obesity.)

1. Limit intake of sugar-sweetened beverages (fruit punch, lemonade, soda pop, etc.) These types of drink provide empty calories with little or no nutrients. 2. Increase intake of fruits and vegetables. Children that consume more fruits and vegetables are less likely to be overweight. 2 1/2 cups of vegetables and 1 1/2 cups of fruit are recommended for children 6-11 years of age. See www.myramid.gov regarding recommended amounts for various ages. In September 2008 a pyramid for preschoolers will be launched. Menu planners, eating and activity tips for families and games for kids are also available. 3. Limit television and video games to a maximum of two hours per day for children over 2 years of age. The American Academy of Pediatrics recommends no TV for children before 2 years of age. Keep TV out of children's bedrooms. 4. Eat a healthy breakfast every day. According to the American Dietetic Association, children who skip breakfast have higher calorie intakes throughout the day. Some studies show that overweight children tend to skip breakfast and eat one or two large meals compared to children who are not overweight. A healthy breakfast would include whole grain cereal or toast, low fat dairy such as milk or yogurt, fruit and/or lean protein. 5. Eat more meals at home rather than dining out. Meals at home tend to be healthier and lower in fat and calories than meals in restaurants. 6. Eat together as a family. If you can't get everyone together for dinner then try another meal, like breakfast. 7. Watch portion sizes. For specifics regarding amounts and serving sizes from each food group go to www.mypyramid.gov. 8. Accumulate 60 minutes of activity throughout the day.

Healthy Food Ideas

• Have McDonald's® night at your house. Use lean meat, baked French fries rather than deep fry, and replace shakes with fruit smoothies.
• Add shredded vegetables such as carrots or zucchini to lean ground beef and make into patties for burgers.
• Puree vegetables in the blender and add to soups, stews, and sauces.
• Serve dried fruit as a treat instead of cookies or candy.
• Plant a vegetables garden with your child. Homegrown foods are often more enticing than store-bought groceries.
• Let your child choose a new fruit or vegetable at the grocery store.
• Do a test of beverages you've never tried before - spicy vegetable juice, sparkling no calorie flavored water, or water with orange or lime slices.
• Have a family vegetable eating contest. See which family member can meet their daily recommended intake of vegetables.
• Make healthy eating changes for the entire family rather than just one child.

Your Child's Weight: Helping without Harming, by Ellyn Satter.

Trim Kids, by Melinda S. Sothern, T. Kristian Von Almen, and Heidi Schumacher

A Parent's Guide to Childhood Obesity: A Roadmap to Health, by the American Academy of Pediatrics and Sandra Hassink.