by Amanda Peel

Created on: August 26, 2009   Last Updated: August 28, 2009

One in three children in America is overweight or obese. Doctors use the BMI, or body mass index, to measure children's body fat percentile. The BMI factors in height, weight, age and gender to measure body fat. When a child's BMI is above the 85th percentile the child is considered overweight. If it is above the 95th percentile the child is considered obese. Having extra weight is harder on a smaller child then it is on a tall or older child but being overweight or obese has a negative impact on most of the organs in the body regardless of the child's age or size.

The cause of being overweight or obese is consuming more calories than are burned. It is too difficult to put a child on a low calorie diet designed for weight loss. Instead, doctors usually recommend maintaining the weight since growth spurts will improve the BMI over time. You can cut out candy and unhealthy snacks to help the process along. You should talk to your child about health instead of weight and teach them healthy habits instead of trying to teach them habits to promote weight losa.

Do not turn meal time into an argument. You should work with your child and not against him. Here are some tips to make healthy meals easier for you and your child.

Eat together at the table, no eating in front of the TV. Encourage kids to "eat all of their colors". Brightly colored foods contain more nutrients. Buy 100% juice instead of soda. Buy fruit and vegetables for snacks instead of chips and cookies. Schedule a snack time and stick with it because kids like routine. Let your kid help you prepare the food. They will be more likely to eat something that they helped to make. Do not deprive your child of his favorite treats, just give him smaller servings. Work healthy foods in with the foods your child already eats.

If fast food is a part of your child's eating habits try these tips to eat healthy while still eating fast food:

Buy grilled chicken instead of fried. Avoid anything with bacon. Do not supersize anything for your child. Skip the fries and order one of the healthy sides such as a salad or fruit cup. Order a whole wheat bun if it is offered. Order food with out mayonnaise. Order fat free dressing with a salad. Drink water, diet soda and fat-free milk.

Eating healthy is not the only way to get your child healthier. You should also limit your child's time spent watching TV and playing video games. One to two hours a day is more than enough time. Offer fun alternatives including: walking the dog, playing basketball, going to a park or riding a bike or skateboard. You can also allow them to watch TV only if they agree to do jumping jacks or run in place during commercials.

The most important thing for you to do to get your child healthier is to be a good role model. You kids will have a much easier time adjusting and getting healthier if he sees you are doing it also. Limit your own TV or computer time and go for walks together. Try making a healthy diner together and then eating together and going for a walk to the park together. Kids always want more time with their parents so this will be a great way for the two of you to spend time together and get healthy together too.

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