Obesity rates in the United States continue to be a concern for everyone and according to the 1999 – 2002 National Health and Nutrition Examination Survey (NHANES) conducted by the Centers for Disease Control and Prevention (CDC), "An estimated 16 percent of children and adolescents ages 6-19 years are overweight." With childhood obesity rates reaching epidemic levels today, our children are traveling a path to poor health as adults. Helping our children learn healthy eating habits and incorporating exercise into their daily routine can break the cycle that may shorten their life or sentence them to a life of chronic health problems.

Back To School - Good Time to Start

Two of the best ways adults can help children reach and maintain a healthy weight is through changing eating habits and increasing exercise. With the start of a new school year now is a good time to start.

Packing your child a healthy lunch is an excellent way to help your child develop healthy eating habits. If you child purchases lunch at the school cafeteria, review the menu together and discuss healthy choices he or she can make. When packing a bag lunch or snack, always include a variety of healthy food choices and have children help with meal and snack preparation. Here are some healthy ideas for a brown-bag lunch and snack.

98% fat free popcorn

Whole wheat bread sandwiches (peanut butter, turkey, tuna)

Yogurt covered raisins

100% juice box or small water bottle

1% milk

Low fat granola or cereal bars

Dried fruit

Fresh fruit slices (apple, orange, pear)

Low fat crackers

Mozzarella cheese sticks

Sugar-free applesauce

Low fat yogurt

Nuts

Vegetable sticks (celery, carrots, zucchini) with low fat ranch dressing dip

Pita bread and hummus dip

After school snacking is another dangerous time for kids. Having healthy snacks available will help your child make better food choices.

Increase Physical Activity

Increasing physical activity is a critical element to losing weight and maintaining a healthy weight. Physical activity burns calories, builds muscles and helps children sleep better and active children are more likely to become active adults. Limiting time in front of the television or computer screen will encourage more physical activity and joining a school sport such as soccer, basketball, or baseball will build confidence and strength. Also, make activities a family affair. Your children will follow your example. Here are some ways you can increase activity as a family.

After dinner walk or bike ride

Play a board game

Weekend hikes

Play catch

Jump rope

Take the stairs when ever possible

Work in the garden

Bowling

Skating

Be Realistic

Finally, be realistic, making lifestyle changes is a lifelong process. Set attainable goals for you and your children that you can build on. Changing little by little will be painless and in the long run everyone will be happier and healthier.