In the past 30 years, the rate of childhood obesity has increased. Now, about 17% of American children ages 2 to 19 – or one in six kids – are obese.

Because children are heavier today, they are getting health problems that used to be found only in adults. Research suggests that obese children are at risk for heart disease, high blood pressure, high cholesterol and other health issues. Once rare in children, Type 2 diabetes now accounts for a high percentage of all new diabetes cases in kids. Plus, obese children are more likely to become obese adults.

The best way to help your kids avoid obesity or lose weight is to be a good role model. If they see you and other family members eating well and moving more, they may just follow your example. To help your child(ren) get and stay healthy:

• Limit how much time they spend in front of a TV or other screen to less
  than two hours a day.
• Plan an hour of physical activity into your child’s day. You can break it up
  into smaller amounts of time that add up to 60 minutes.
• Shop, cook and plan for healthy meals. Buy healthy foods, like fruits, vegetables and whole grain bread. Replace sugary drinks with water or
  low-fat milk.
• Start with a healthy breakfast every day. Instead of sugary cereals or pastry, serve whole grain cereal with low-fat milk, oatmeal or whole grain toast with a piece of fruit.

Accepting your children at any weight will help them feel better about themselves. With your support and encouragement, you can help them learn healthy habits that will last
a lifetime.

Taking care of your teeth and gums may help your smile, but it’s also important for your general health. The bacteria in an unhealthy mouth can affect the rest of your body. And research shows that gum disease is linked to serious conditions like heart disease and diabetes.

To keep your mouth healthy:

• Take care of your teeth and gums by thoroughly brushing and flossing.
• Go to the dentist regularly for exams and teeth cleanings. Checkups can help your dentist spot early signs of oral health problems.
• Eat wisely. Avoid sugary snacks. And choose fresh, fiber-rich fruits and vegetables.
• Say no to tobacco. Cigarettes, pipes and tobacco raise your risk for gum disease, oral and throat cancers, and fungal infections in your mouth.

Limit how much alcohol you drink. It increases your risk for oral and throat cancers.

As a melting pot, the U.S. is full of different cultures and their foods. This diversity of flavors can help us cook more exciting meals with healthier ingredients. Add a little Mexican-inspired cilantro and garlic instead of salt to bring new life to a stew – or replace a buttery mashed potato side dish with hearty Indian-style lentils.

Whether you’re borrowing herbs and spices from another country or preparing your own special dishes in a healthier way, your choices are endless! Use more chili, garlic, ginger, basil, oregano, curry, low-sodium soy sauce and cilantro – and less salt, gravies, creams and heavy sauces. Try baking a meal you traditionally fry. And include more fruits, veggies, whole grains, beans, seafood, lean meats and low-fat dairy options in your new and improved menu.

Fruit is awesome! In addition to being high in fiber and vitamin C, most fruit is naturally low in fat, sodium and calories. Eating more of it as part of a healthy diet may even lower your risk for some chronic diseases. Plus, fruit is a great substitute for sugar in recipes and desserts.

The best time to buy different fruits is when they’re in season and at their peak flavor. Since the fresh kind doesn’t last long, stock up on dried, frozen or canned (in water or 100% juice) fruit to have a supply on hand. Make most of your choices whole or cut-up fruit, instead of juice, so you get more fiber.