All parents want their children to grow upward-not outward. However with the millions of dollars spent on advertising junk food to children, hectic lifestyles and lack of exercise, American children are bigger than ever. According to the most recent data from the Centers for Disease Control and Prevention (CDC),  17% of American children are now classified as obese, almost a tripling of the rate of obesity since 1980.  Childhood overweight and obesity is not merely a cosmetic issue. Children who are overweight are already at increased risk for developing cardiovascular disease; they tend to have high cholesterol and high blood pressure- both diseases we associated with adults.  Overweight children are also more at risk for developing type 2 diabetes, asthma, sleep apnea and social discrimination which can persist into adulthood. So what can be done to help keep our children healthy and fit? Just like with adults there is not just one simple fix, it comes down to a combination of choosing healthful foods and moving more.
 
Children need calories to fuel their growing bodies and minds, but the number and type of calories is very important. Here are a few tips:
· Provide plenty of vegetables, fruits and whole-grain products.
Have a bunch of cut and ready-to-eat fruits and vegetables at eye level in your refrigerator, when children are hungry they will eat them! Also make fruits and vegetables the only snack option most of the time. Children have small stomachs and need to eat every few hours, don’t waste these eating events filling up your children’s bellies with junk .
Whole grain products include brown rice instead of white rice and whole wheat bread and pasta, instead of their white counterparts. If your family is averse to whole grain products start integrating them slowly. For example, when making traditional pasta, throw in a handful of whole wheat pasta, slowly increasing the proportion of whole grains over time.
· Include low-fat or non-fat milk or dairy products. The fat in milk products is mostly saturated fat which is a major contributor to heart disease.
· Choose lean meats, poultry, fish, lentils and beans for protein. This means removing the skin from poultry and buying ground meats that are as lean as possible.
· Serve reasonably sized portions. Many people and children will eat what is served to them. Provide your child with a smaller portion, if he is hungry for more he will ask.
· Encourage your family to drink lots of water. Water is calorie-free and is the best hydrator for both children and adults. Drinks with calories include juice, soda and soft drinks which provide calories and not much more in the way of nutrients and so should be limited.
·  Limit consumption of sugar and saturated fat i.e. junk food! The best bet is just removing tempting foods from your cabinets and fridge.
 
Children learn by example so surround your family with healthful foods and engage your children in the cooking process. Starting early and staying consistent sends the message that healthful eating is the standard, and soda, chips and sweets are for special occasions.