The number of overweight children in the United States is growing at its fastest rate ever, with 1 out of 3 kids now considered overweight or obese, according to the U.S. National Institutes of Health. Aside from being at a higher risk of disease, obese kids are also more likely to have low self-esteem stemming from being teased, bullied or rejected by peers. One of the best ways to combat excess weight in your child is to improve the diet and exercise levels of your entire family.

Childhood obesity is not a child’s problem – it is a family’s problem. Many children who have problems with their weight have at least one parent who has a weight problem. And, even if the child in the family is the only one overweight, that doesn’t mean the rest are any healthier. Chances are what the child is eating – so is the rest of the family. Take the time to take a good look at your family’s diet and exercise habits. Even minor adjustments can have big results. Here are a few tips:

Don’t use food as bribes, rewards or for comfort – Kids eat because they are bored, depressed, happy, tired, or because the TV is on. Kids were not born this way. These are learned behaviors. Kids are taught to ignore the body’s natural cues for hunger and instead connect food with emotion, environment or certain activities.

Don’t assume school lunches are healthy - Yes, schools are required to serve from the four food groups. But the healthiest choices of those food groups are not always the ones on the menu. Chicken nuggets (meat), french fries (vegetable), a fruit cup loaded with fructose (fruit) and chocolate milk (dairy) does not add up to a healthy lunch.

Don’t think that gym class or organized sports keeps the kids “active”- A study on teens and gym class, done by Cornell University in New York, showed that teens are only active for about 16 minutes of a typical gym class. The rest of the time they are just standing around learning the rules of the game or in an outfield waiting for the ball to come their way. Gym class games and team sports just don’t require the constant movement needed to get the heart rate up.

Don’t assume your child will make the right choices – even if the right choices are there. Remember, it is the parents that stock the refrigerator and the cabinets. Given the choice, a bag of chips or a bag of carrot sticks, your teen will likely go for the chips. Keep all choices healthy and your kids can’t go wrong.

Don’t expect them to be health conscious if you aren’t - If you expect your children to get active, eat more fruits and vegetables and less chips and junk food, you’d better be willing to do it yourself. Kids are more likely to copy what they see day after day rather than what they hear.

Smart Snacks

• Carrot sticks
• Whole wheat pita bread with hummus
• Whole grain crackers with peanut butter
• Low-fat mozzarella cheese sticks
• Low-sugar granola bars
• Whole fruit ice pops
• Plain popcorn
• Pretzels
• Raisins

Get Your Kids Moving

Know how your kids spend their time.

According to the Web site kidshealth.org, kids younger than six spend an average of two hours per day in front of a screen, mostly watching TV, DVDs or videos. Older kids and teens spend almost four hours a day watching TV, DVDs, or videos. When computer use and video games are included, time spent in front of a screen increases to over 5½ hours a day! Kids who watch more than four hours a day are more likely to be overweight compared with kids who watch two hours or less.

Ask Your Doctor

Know your child’s BMI ...

Childhood obesity is particularly alarming because the extra weight often puts kids on the path to health problems that were once considered “adult diseases,” such as diabetes, high blood pressure and high cholesterol. According to the U.S. National Institutes of Health, at www.nlm.nih.gov, children grow at different rates, so it isn’t always easy to know when a child is obese or overweight. Ask your doctor to measure your child’s height and weight to determine if he or she is in a healthy range. You can also search online for an easy-to-use Body Mass Index (BMI) calculator.