By now you have heard that one out of every four children in the United States is overweight. Unfortunately, overweight children are more likely to become overweight adults and develop adult problems such as high blood pressure, heart disease and diabetes. Despite our supposedly "healthy" Southern California lifestyles, we must actively work together to reverse this trend.

Prevention starts from day one

Prevention of childhood obesity can start in the early years by avoiding food as a reward, minimizing television, teaching good eating habits and spending time outside. Our kids should be active, learn good eating habits and strive for a positive self-image from the beginning.

Is there a treatment that works?

Unfortunately, the outcomes of obesity treatment in children have been discouraging. Dieting alone, weight-loss pills and supplements do not work. Most children do not need to lose weight. Slowing the rate of weight gain will allow many children to "grow into" their weight. We try to set realistic, short-term goals, such as maintaining weight rather than placing an emphasis on losing pounds. Here are a few strategies to consider:

Make family changes. The whole family will benefit from healthier food choices and more exercise. Set aside family time to go for a walk, take a bike ride or go to the playground.

Set reasonable nutritional goals. It is more realistic to reduce junk food rather than eliminate it completely. Nutritionists recommend that we increase our fruit and vegetable intake, drink more water and learn to read food labels. By cutting back on fast food, sodas and juices, we can reduce our caloric intake and our chances of developing diabetes and heart disease.

Instead of skipping meals, encourage your kids to eat three healthy meals a day plus snacks. Take the time to pack a school lunch for your children and be sure to cut up fresh fruits and veggies for afternoon snacks. If it’s already washed and peeled, they will be more likely to eat it.

Hide the remote. How often do you find yourself getting up during commercials to grab another snack? Encourage your kids to go outside and play instead of being glued to the television. Most kids do not get enough exercise at school, so try to plan some after school activities.

Eat more meals together. Studies have shown that we will eat more food while in front of the television. By sitting down to enjoy a meal with your family, you may eat less food and enjoy some time together. Consider eating on smaller plates and serving smaller portions of food. Try leaving the serving dishes on the counter and waiting a few minutes before getting up to have seconds. Drinking a sip of water in between bites may also help to curb your appetite.

The recipe for success

With common sense and moderation we can defeat the epidemic of childhood obesity. The recipe is simple. Consume less junk food and soda, reduce the amount of time spent in front of the television, and be sure to go outside and get some exercise!