How to Keep Your Kids from Becoming Overweight

Let's face it - more and more people are obese these days. Obesity has become a worldwide problem and is one of the leading causes of disease. The National Institutes of Health research shows that the current obesity epidemic not only affects adults, but children and adolescents of all ages, races and genders.

Children who become obese at a younger age are on the increase, especially in the United States. School-age children and adolescents are getting heavier, the rate of obesity tripling over the past 20 years according to the American Diabetic Association. One child in five is considered to be overweight. Obese children are at risk for many types of health problems that once only appeared in adults. The incidence of Type 2 Diabetes among children is rising. Many children now have high cholesterol and high blood pressure levels which increases their chance for heart disease. Because they are heavier, some kids even suffer from sleep apnea, orthopedic problems, liver disease and asthma. Here are the steps to get your kids back on the road to a healthy lifestyle, or keep them there:

Commit to Change. You've got to change your habits first, and then teach these healthy habits to your kids. If your child is obese, losing just 5 to 10 percent of total body weight can delay or even prevent the onset of disease. If you are sedentary and eat too much fast food, your kids are going to do the same. Lead by example and you'll be healthier as well.

Eating Right - It's Easier Said Than Done. Getting your kids (and yourself) to eat the right foods should be your number one priority. It won't be easy at first, so you may want to do a gradual transition over a few days or weeks. Your kids have to eat, so make sure they make nutritious choices.

Keep healthy snacks on hand such as fresh fruits and vegetables, sugar free cookies, frozen juice bars (with no added sugar!), even graham crackers. No more high-fat chips, cookies, sugary soft drinks, candy, etc. Eat meals together, at the table and only at the table (not in front of the television).

Read food labels. You need to be aware that product labels are misleading. One example is a popular sugary cereal that is currently on the market listed on the front of the box as a "Healthy choice" providing 25% of your kids daily value of vitamins A,C, and E. A careful review of the nutrition information on the side of the box clearly states that the cereal is 40% sugar by weight - yes, 40%! Obviously NOT a "healthy choice", as stated on the box. The lesson here is to educate yourself on what is in your food.

Prepare more meals at home. You don't have to be a rocket scientist to know that fast food is loaded with all the bad stuff - sugar, fat, and salt. If your kids eat fast food on a regular basis, they're going to put on weight. Ask for the nutrition information from the restaurant, you may be shocked at what's actually in some fast foods and prepared foods. 77% of the average American's sodium intake comes from fast food.

Serve from the stove, or form the place where you prepare the food. Don't place all the dishes full of food on the table. Those serving dishes full of more food are crying out to be eaten. Out of sight, out of mind is what you're going for here.

At the dinner table, encourage your kids to eat slowly and savor the food - remember, it takes twenty minutes for the brain to know the stomach is full. Have a light soup or some other low-calorie appetizer, or have a full glass of water before the meal. These will help your stomach to feel fuller, even before you start eating - that means you and your kids will eat less.

Get Moving - Make it a priority. Time is an essential factor these days - and none of us seem to have much of it. Trying to balance a family with a career, the kids in school and all the associated activities that seem to take up most of their time - who has time to go to a fitness club, start an exercise routine, or just go for a walk occasionally? It's just too difficult to find the time. Well, it's all about priorities, right? Make the healthy exercise a priority. Go out and be active with your kids, even if it's just taking long walks together. Walking is a good start, and it promotes communication with your kids.

Get a Wii Fit. What could be better for your health - and the health of your family than exercising together? Wii Fit seems to be a perfect fit for today's time-strapped family who wants to lose weight, stay in shape, or just have a good time with together. Yoga, aerobics, strength training and balance drills are also included - a great start to get your kids off the sofa and moving around. Plus, you all get to look better and feel better together. Is Wii Fit the solution to the childhood obesity epidemic? - I can't say that it is. The folks I have talked to say it's a great start and it's certainly better than doing nothing.