6 ways to help your child maintain a healthy weight

The fight against childhood obesity has attracted celebrity supporters including the Olympic gold-medal gymnast Shawn Johnson, the basketball superstar Shaquille O'Neal, and Mickey Mouse. But even with well-known figures encouraging kids to become active and eat healthy food, and despite companies like Disney offering healthier options at their theme parks, one-third of the children in the U.S. still weigh too much.

They're consuming too many unhealthy calories in foods like sugary cereals, and they're not getting enough exercise, especially as they get older. Physical activity, so important to a child's healthy weight and development, drops sharply between the ages of 9 to 15, according to a recent long-term study by the National Institutes of Health.

And just as overweight adults are vulnerable to heart disease, type 2 diabetes, sleep apnea, and other problems, overweight children are susceptible to them, too. But parents can make a huge difference in reducing their child's weight and increasing their daily exercise. In fact, the whole family can tip the scales in the right direction by taking the following steps.

Set limits on TV time
Two-thirds of children ages 8 to 18 have a TV in their bedroom, and the average 8- to 18-year-old will spend four hours a day in front if it. Not only does watching TV increase time spent being sedentary, but it also fosters mindless munching. One study found that elementary-school children consumed a significant portion of their daily calories eating in front of the tube. And a recent study of teenagers who sleep in a room with a TV found them less likely to exercise regularly, eat fresh vegetables, or participate in family meals, and more likely to drink sweetened beverages.

Because most food and beverage commercials targeting children promote products high in calories and low in nutrients, the Federal Communications Commission is working with government officials, media companies, advertisers, and the food and beverage industry to counter the impact these ads have on eating habits. Public health and child-advocacy groups want Congress to legislate food advertising and devote at least 50 percent of it to healthy food products. But despite some progress, children are still being wooed by advertisements for high-calorie and low-nutrient foods and beverages.

It's up to parents to keep an eye on the clock and reduce a child's screen time—including video games and surfing the Web—to no more than two hours a day. The American Academy of Pediatrics (AAP) discourages TV watching for children under the age of 2.

Encourage physically active play and exercise
As children get older they may need a nudge to stay active. And since physical education programs have been cut nationwide in recent years, they can't count on school programs.

Children and adolescents ages 6 to 17 should get an hour or more of physical activity every day, according to guidelines from the Department of Health and Human Services. Three hours a week should include muscle-strengthening and bone-strengthening activities, and another three hours should include other vigorous activity. This may sound like a lot, but most kids won't even notice they're exercising; they'll be too busy having fun. For example, muscle- and bone-strengthening activities include:

• Rope or tree climbing
• Swinging on playground equipment
• Games such as tug-of-war and hopscotch
• Jumping rope
• Sports such as basketball and gymnastics

Vigorous activities include:

• Bicycle riding
• Playing tag
• Sports like soccer, running, and swimming

Make sure your child gets enough sleep
Sleep can make a world of difference to a young child's healthy weight. A recent Harvard Medical School study found that infants and toddlers who sleep less than 12 hours a day are twice as likely to become overweight by age 3 than children who sleep longer. Another recent study of children ages 7 to 17 found that overweight children sleep less and that the quality of their sleep is also diminished. This may affect changes in hormone levels and cause increased hunger. Less sleep also equals more waking hours to eat, and it may lead to fatigue and decreased physical activity. The Centers for Disease Control and Prevention (CDC) recommends that children ages 3 to 5 get 11 to 13 hours of sleep, children 5 to 12 get 9-11 hours, and adolescents get 8.5 to 9.5 hours.

Pay attention to beverages
Sugary drinks could easily add several hundred calories a day to your child's diet. And while eliminating soda from your grocery list is a terrific start, it may not be enough. Experts also suggest that you reduce the amount of 100 percent fruit juice your child drinks. Fruit juice is a more nutritious choice, but it's still high in calories and sugar. The AAP recommends giving children 1 to 6 years old no more than 4 to 6 ounces of it a day and older children no more than 8 to 12 ounces a day. Have them eat whole fruits to meet their daily fruit intake, and water. For children over age 2, offer low-fat milk instead of juice.

Choose healthy foods
Set good eating habits for your children at an early age and try to stick with them. Healthy eating starts right after birth when mothers should consider breast-feeding infants for at least 4 to 6 months, if possible. Once food is introduced, pay attention to those with high nutritional value. And if at first your child refuses them, try again. Serve foods low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.

There are several sources, including your child's pediatrician, to help you choose the best foods for your children. The Department of Agriculture offers helpful information and nutritional tips for the whole family, including a Web site, mypyramid.gov for teaching kids good nutrition. The basics for any healthy family include:

• Plenty of vegetables, fruits, and whole grains
• Low-fat or nonfat milk or dairy products and other calcium-rich foods
• Lean meats, poultry, fish, and beans for protein
• Moderate portions
• Lots of water
• Limited sugar-sweetened beverages
• Restricted sugar and saturated fat

Make healthy habits a family affair
Children really do learn by example, so if you're not eating healthfully and exercising, it will be that much tougher to get them to improve their habits. They might feel isolated and resentful if they're made to nosh on carrot sticks while Dad munches on cheese puffs. Try incorporating physical activity into family time, say, by taking a group walk after dinner. Find out which sports and games your children really like and encourage them. Make healthier meals and snacks for the entire family and eat them together whenever possible, since research suggests that doing so also lowers obesity risks. You might not need to give up all your favorite family recipes. Instead, consider substituting some ingredients, say, olive oil instead of butter, ground turkey instead of ground beef, and nonfat sour cream instead of the full-fat version The CDC offers a variety of healthy recipes for the whole family at fruitsandveggiesmatter.gov.

For more information on keeping your child at a healthy weight, go to We Can!, a national program for families and communities.