Two thirds of American adults are overweight and half of them are obese, a frightening statistic. Unfortunately, obesity doesn’t just affect adults, now children are getting involved. 33% of American children and adolescents are overweight or obese (defined as already weighing at least 10% more than recommended for height and body type), and a new study shows that 20% of children four-year-old Americans are already obese. The long-term effects of this trend are dire and include a future of type 2 diabetes, high blood pressure, increased cancers, and sleep apnea. Unless something is done now, our children are headed for a health crisis, one that could be prevented.

So what does a father do? In addition to cutting out junk food and turning off the TV, there’s one simple step parents can take to help their kids avoid obesity and its side effects. Prepare meals at home. It’s no coincidence that the obesity rate for both children and adults began to decline at the same time we abandoned dinner in favor of late-night fast food and family restaurant visits. Many of these dishes are not only loaded with excess fat, salt, and sugar, but the portions are huge and often lacking in nutritional value, especially if you order from the kids’ menu. Home-cooked meals, even homemade restaurant favorites, are healthier options. But preparing dinner at home doesn’t have to be a time-consuming task. Tasty and nutritious meals that the whole family will enjoy can often be prepared in 30 minutes or less. Follow the tips below to help your kids lose weight while keeping their palates happy. The bonus? These simple steps will help parents keep fit or lose weight too.

• Portion control: Serve dishes from the kitchen instead of bringing the entire meal to the table. Also keep the child’s size in mind, as children should not be served adult-sized portions. For younger children, 1/3 cup cooked vegetables and a 2-ounce hamburger (that’s half a quarter pound) are enough. An older child’s serving should be ½ cup of cooked vegetables and a 3-ounce hamburger.
• Cut down on fat, salt, and sugar: Even home-cooked meals sometimes contain too much fat, salt, and sugar. Eliminate salt when preparing dinner and add it judiciously at the table. Buy chicken that has not been injected with saline, a salt solution. Use olive or canola oil for sautéing instead of butter or shortening. Make your own burgers with lean ground beef and/or ground turkey. Read ingredient labels and keep sodium intake to 15% of the RDA and fat intake to approximately 20% of the RDA.
• Bring on the veggies: Kids who are exposed to a wide variety of veggies as babies are more likely to happily eat their veggies as they get older. However, a very fussy child requires a creative parent. Soups, filled with undesirable ingredients like beans or cabbage, are childhood favorites. Chopped carrots or peas can be added to homemade macaroni and cheese or other kid-friendly casseroles. Make your own nutritious pizza: top a pizza crust with sauce and spinach and top with a small amount of flavorful cheese. Carrots, zucchini, and other ingredients can be shredded or pureed and added to spaghetti sauce or meatloaf.
• Appealing to the senses – Serve a variety of colors and textures on each plate. If something looks good, he’s more likely to eat it! Scramble the eggs and some cheese, wrap them in a tortilla and serve with a green or fruit salad. Quick, easy, and nutritious for kids and parents alike. And do not forget the role of aroma. Making a dish that starts with sautéed garlic, onion, and peppers, or one that includes a pungent herb like rosemary, anise, or cloves, fills the house with a delicious smell that will have kids craving healthy homemade options.
• Let the kids help: Kids as young as three can help set the table, while older kids can mix dry ingredients or wash fresh vegetables. Let them help plan the weekly menu by giving them a choice between two options, ie potatoes or rice, green beans or broccoli.
• Teach and model good eating habits: Children who practice good eating habits are less likely to be overweight or obese. Turn off the television during dinner. Eat together as a family. Studies show that children who sit and eat with their families do better in school, have better relationships with their peers, and most importantly, have a better relationship with their parents. Do not force a child of any age to clean her plate. Encourage children to try at least one bite of everything on their plate, but don’t make a child continue eating when they are no longer hungry. Model good eating habits by following this tip yourself.
• Watch out for empty calories – Americans now get 25% of their calories from beverages like sodas, coffee drinks, etc. That’s a lot of calories for little to no nutritional value. Offer children water, milk, or 100% juice to drink with meals. Sodas, shakes, and other sugary drinks should be limited to once a week or less. Energy drinks should never be served to children, as their high content of sugar, caffeine, and other stimulants can cause kidney and liver damage.
• Choose good snacks: Keep tasty and healthy snacks on hand, such as bananas, kid-sized mandarin oranges, baby carrots, and mini rice cakes (no salt). Snacks can also be quickly made at home. It only takes 10 minutes to mix up homemade muffins or quick breads. Store-bought baked goods are typically full of unhealthy hydrogenated fats and include much more sugar than you would at home.
• Plan a menu – Plan your menu and prevent childhood obesity. Take half an hour each week to decide what meals to serve. Not only will meal prep take a lot less time with a menu, but grocery shopping also becomes a quicker task. Don’t know how to plan a menu? Use a simple cookbook that includes weekly menus, subscribe to an online menu service, or enlist the help of a nutrition/wellness coach.

Childhood obesity is a major public health problem in this country. Our children may be the first generation to have a lower life expectancy than their parents due to serious medical problems caused by a preventable disease: obesity. Luckily we know how to solve this health crisis; help our children to be more active, limit junk food and encourage healthy eating habits, cooking at home.