MISSISSIPPI STATE -- Childhood obesity in Mississippi is a growing problem, but avoiding this common problem -- or reversing its effects -- is not as difficult as it may seem.

Very minor dietary and lifestyle changes can drastically improve the physical and emotional health of overweight children, who have a staggering 70 percent likelihood of becoming overweight adults.

"Rather than approaching the childhood obesity problem as a weight issue, we have to look at it as a lifestyle issue," explained Melissa Mixon, a human nutrition specialist with Mississippi State University's Extension Service. "Children need the opportunity to make healthy lifestyle choices at home, at school and in society."

Parents should avoid putting children on diets, which can give the impression that something is wrong with the child. Instead, emphasize the need for all people to keep their bodies healthy. Also, children should continue to have annual well-child checkups with a pediatrician. During these visits, the child's weight and height are measured and compared to previous years.

"Parents should also check with their pediatrician to rule out any health problems that may contribute to the weight problem," Mixon said. "After ruling out health problems, the doctor will probably recommend that the child slow down on calorie-consumption and increase physical activity. This will allow the child to grow into the extra weight."

Mixon offered several tips to help children maintain a healthy diet. The first and most obvious step is to limit high-fat, high-sugar and high-calorie foods. Instead of adding butter, margarine, bacon fat or cooking oil while cooking foods, cook them plain and add seasonings for flavor.

Focus on the base of the Food Guide Pyramid. Studies show that 20 percent of the food children eat comes from the tip of the pyramid. Instead, children should eat more fruits, vegetables and other basic foods.

The nutritionist advised against skipping meals, especially breakfast.

"Skipping breakfast can be a nutritional disaster for children," she said. "Some healthier breakfast choices include eggs, toast, yogurt with granola, fruits and cereals. Avoid waffles, pancakes and doughnuts."

While snacking may seem like a bad idea, Mixon said smart snacking is actually beneficial. Try incorporating more fresh fruits, vegetables with dip, pretzels and baked chips, yogurt, cheese, and peanut butter and crackers.

"Anything from the dairy group is a good choice because children need the calcium found in those foods," Mixon said. "Low-fat versions of dairy products provide the benefits of calcium without adding extra pounds, and they also taste good."

Drinking water is another easy way to avoid extra calories and sugar.

"You can consume an awful lot of calories just by drinking sweetened beverages," Mixon said. "Parents can teach children at a young age to enjoy drinking plain water. Children need to learn that they don't have to have something sweet to quench their thirst."

Another major contributor to the obesity problem in Mississippi is a lack of physical activity. Fifty-four percent of youth in Mississippi watch more than three hours of television on a school day. Mixon recommends no more than two sedentary hours daily.

"Children 30 years ago spent all of their free time playing outside, but today's society does not allow that. Children can't ride their bicycles to school or alone around the neighborhood," Mixon said. "So these children follow the lead of their parents and stay inside watching television or playing computer games."

The nutritionist said parents are the key to getting children out of the house and involved in physical activities. Children should engage in fun and ability-appropriate physical activity for at least one hour daily. Riding bicycles, playing basketball or walking around the neighborhood as a family can create quality time for parents and children while working off excess calories.

Parents also can work with their children's schools to limit the availability of unhealthy foods and to incorporate more physical activity into the school day.

Most important of all, parents should instill in their children the idea that no food is necessarily unhealthy -- key to a healthy lifestyle is moderation.

"All foods can fit into a healthy diet," Mixon said. "It's how all our food choices fit together and how they fit with our lifestyle that counts."