“Obesity may become evident at any age, but it appears most frequently in the first year of life, at 5 to 6 years old, and during adolescence,” says Achyutha Pujari, MD, a pediatrician with Laurel Pediatric and Adolescent Clinic. “The older an obese child is, however, the more likely that child will stay obese into adulthood. For instance, an obese 13-year-old has an 80% risk of becoming an obese adult.”

Dr. Pujari continues, “Obesity—excess body fat—can lead to health problems such as diabetes, high blood pressure, and high cholesterol. A doctor can measure your child’s height and weight and determine if your child is in a healthy range.”

You can help your child avoid gaining excess weight with these healthy strategies:

• Offer your children well-balanced meals that are low in fat and sugar. After age 2, children only need the same amount of fat as adults—no more than 30% of their daily calories.
• Set specific snack times. This will help discourage constant munching. And have plenty of healthy snacks on hand, such as frozen yogurt, nuts, fat-free cheese, or fruit.
• Monitor those sugar-filled juices and sodas. In one study, each extra can or cup per day boosted a child’s risk of obesity.
• Add exercise, such as hiking, to family weekends and vacations. And help your children find physical activities they enjoy—whether it’s basketball, ballet, or biking.
• Limit TV watching to an hour or two each day. On average, children who watch television at least four hours a day tend to be heavier than children who watch less than two hours.
• Practice what you preach. If you eat well and stay physically active, your children are more likely to do the same.

One small, red apple was found to have as many antioxidants as 1,500 milligrams of vitamin C. But keep the skin on: There are more antioxidants in the skin than in the flesh.