Tips on how take control of your child's overall health

Recognizing that there is an issue is the first step, which is why regular doctor visits are recommended.

The focus for younger children who are overweight or obese is not to lose weight, because they are still growing, La Quinta family physician Dr. Erica Ruiz said.

Instead, the goal is for children to maintain their weight as they grow.

Adolescents will need to adjust both their dietary habits and activity levels.

Here are some tips for parents to help children eat right and live a healthy life, regardless of their current weight.

HEALTHY LIVING

• Focus on the health of the whole child, rather than weight.

• Limit “screen time” in front of a computer, video game, cell phone or TV to two hours per day.

• Children should be physically active for at least one hour every day. Parents can set the example and make it fun and positive.

• Make time for family activities such as a bike ride, walk or hiking trip. Invite other families to join for group activities.

• Enroll your child in a structured physical activity such as a team or gymnastics.

• Assign active chores such as vacuuming, washing the car or mowing the lawn.

HEALTHY EATING

• Don't offer or take away food (sweets, for example) as a reward or a punishment and avoid food-related power struggles.

Food is not love.

• Prepare food with your children and eat meals together at the dinner table. Avoid other activities such as watching TV when eating.

• Don't rush to finish meals.

• Have fruits, vegetables and yogurt available for snacks.

• Avoid portions that are too large and try to not force your child to eat if they are not hungry.

An appropriate portion of fruit, vegetables or pasta is the size of one's fist. Protein should be limited to the size of the palm. Parents, that means measure using the child's hand, not your own.

• Limit fast food to once a week or less.

• Parents are the supply line — provide healthy snacks and kids will eat what is available, though they will pester parents for less nutritious foods. Let them choose what they want and how much from the options you have provided.

• Quit the “clean-plate club” and let kids stop eating when they are full.

• Drink calories count — milk and water are best for young children; preschoolers only need 4 to 6 ounces of juice a day.

• Expose kids to different foods and encourage them to expand their culinary horizons.

Sources: Mayo Clinic, American Obesity Association, kidshealth.org, American Academy of Family Physicians