One in 3 children in the United States is overweight or obese. Overweight and obesity in children can lead to serious problems, like: heart disease, Type 2 diabetes, asthma, sleep problems, low self-esteem, getting bullied.

Being overweight as a child increases the risk of being overweight or obese as an adolescent and young adult. In other words, many kids don’t “grow out of” being overweight.

There is no single or simple solution to the childhood obesity epidemic, but learn what parents can do to help make the healthy choice the easy choice for children, adolescents, and their families.

Parents can–

• Help your child stay at a healthy weight by balancing what your child eats with physical activity. Two of the best ways to prevent overweight and obesity in your child are to eat healthier foods and be more active as a family.
• Be a role model. Parents are often the most important role models for children. When you eat right and are physically active, your child will be more likely to make these choices, too. Plus, getting active and eating healthy as a family will help you spend more quality time together.
• Follow the advice of the American Academy of Pediatrics and limit media time for kids to no more than 1 to 2 hours of quality programming per day whether at home, school or child care. Keep the TV out of your child’s room.
• Provide plenty of fruits and vegetables, limit foods high in fat and sugars, and prepare healthier foods at family meals.
• Serve your family water instead of drinks with added sugars.
• Start the day with a good breakfast. Skipping breakfast can make kids hungry and tired, and it may lead them to snack on junk food later in the day. Give your kids whole-grain cereal with fat-free or low-fat milk and fruit instead of sugary cereal.
• Sit at the table and eat together as a family. When families eat together, children eat more vegetables and fruits and less junk food. Plan healthy, affordable meals and enjoy them as a family. Let children help pick out healthy foods, prepare meals, and set the table.
• Make sure your child gets at least 60 minutes (1 hour) of physical activity every day.
It doesn’t have to be 60 minutes all at once – it can be shorter activities that add up to 1 hour a day. Fun activities that children do on their own are best. For example, playing tag is a great way to get moving.
• Be sure your child is doing different types of activity, including:
• Aerobic activities, like running, skipping, or dancing
• Muscle-strengthening activities, like climbing playground equipment or trees
• Bone-strengthening activities, like jumping rope or playing basketball
• Make sure your child gets enough sleep. If kids don’t get enough sleep, they are at higher risk of being overweight or obese.
• Teens need at least 9 hours of sleep each night.
• School-aged children need at least 10 hours of sleep each night.
• Preschoolers sleep between 11 and 12 hours a day.
• Newborns sleep between 16 and 18 hours a day.