So, you want to help keep your children in shape?

Then keep an eye on your own waistline, says Mills-Peninsula pediatrician Jenny Yang, M.D.

“Make healthy eating and exercise a family affair,” she says. “Children imitate adults, so if parents eat well and exercise regularly, their children are more likely to do the same now and for the rest of their lives.”

But just what is considered overweight in a child verses a little chubby?

“Sometimes it’s hard for parents to judge,” Dr. Yang says. “That’s why regular checkups are important.”

As a part of that check-up, a doctor can calculate your child’s body mass index (BMI) for his or her age and height.

“But BMI does not consider muscle mass, body frames or various stages of development when different amounts of body fat can vary,” the doctor said.

“Physicians consider all these factors to determine if a child’s weight is in an unhealthy range.”

If a doctor does recommend weight loss in a child, it should be slow and steady, Dr. Yang said.

“For younger children, the goal may be to maintain weight or to reduce the rate of weight gain while allowing normal growth and development. This allows children to ‘grow into’ their weight.”

Parents can help encourage healthy eating habits by offering plenty of fruits and vegetables, lean meats and serving reasonably sized portions. They should also encourage drinking more water, limiting sugar and saturated fat.

Setting limits on screen time – television, video and computer games – is also key.

“Physical activity not only burns calories but it also builds strong bones and muscles and helps children sleep well at night so they can stay alert during the day,” Dr. Yang says.

“Reward children for healthy choices by taking them to the pool or park. By keeping things positive, children working on their weight goals will feel less like they are being deprived.”

According to the national Centers for Disease Control, 16 percent of children (over 9 million) 6 to 19 years old are overweight or obese, triple the amount reported in 1980.

“Childhood obesity can lead to heart disease, diabetes, asthma and sleep problems.” Dr. Yang said. “Overweight children are also at risk for social and psychological problems.”

That’s why treatment and prevention is so important, she said. “Many of these problems can continue into adulthood.”