Lifestyle influencer

One in five children and adolescents are considered obese, according to the Centers for Disease Control and Prevention (CDC). Though the statistic may be startling, the kids often aren't to blame; many times, parents set examples for their kids by making unhealthy lifestyle choices themselves.

Stacey DeLanoit, PsyD, a licensed psychologist with Baptist Behavioral Health, said first and foremost, parents should be mindful to eat nutritious foods and maintain a healthy lifestyle because their children model their habits.

"Children imitate and model what they see," Dr. DeLanoit said. "As parents and caregivers, our choices and behaviors are often a direct influence. That includes what children eat and whether they're physically active. If parents are making intentional choices to keep themselves physically and mentally well, chances are, the kids will follow suit."

Sitting down at the dinner table and sharing a nutritious meal with your children is beneficial not only because it's a great way to spend quality time together, but also because research shows that kids find food more appealing when it's presented to them in a positive setting.

Overweight children face health risks

It's important to understand how nutrition translates into overall health for children. Overweight or obese children face health challenges like:

• High blood pressure and cholesterol, both risk factors for heart disease

• Increased risk of type 2 diabetes

• Breathing problems like sleep apnea and asthma

• Joint problems

• Fatty liver disease, gallstones and heartburn

• Depression, low self-esteem and behavioral problems

• Problems with social, physical and emotional functioning

Eating healthy as a family

An important component for parents is ensuring nutritious food choices are available at home. Though a treat here and there is unlikely to cause any long-term harm, stocking the pantry with processed, high-carbohydrate and sugar-filled foods like chips, cookies and sugary cereals may set children up for poor eating habits. Opting for fresh fruits, veggies and snacks high in fat and protein is likely keep your child full – and maybe in a better mood – longer.

While intentional and mindful choices will benefit your child and family, Dr. DeLanoit said it's equally important to be cautious of restricting food (unless medically necessary), using food as punishment or incentive, and pressuring your child to eat.

"Children likely won't understand why you can eat something 'bad,' but they can't," Dr. DeLanoit said. "That can lead to confusion, resentment and entitlement."

While parents should shoot for offering a well-balanced plate or bowl at every meal, Dr. DeLanoit understands that busy schedules can make that difficult, and an off night every now and then is just fine.

"You're not a failure because your kids ate fast food on a busy night between ballet class and soccer practice," Dr. DeLanoit said. "The important thing is they ate. By creating positive and intentional eating environments and being a good role model, you can help your children understand and achieve balance, good habits and health longevity."