By Allison Matthews

MISSISSIPPI STATE -- Soft drinks, fast foods and super sizing are among the bad snacking habits of most Americans, and the rate of obesity in young people reflects the trend.

The increasing number of obese and overweight children is so significant that many health officials consider it an epidemic. With the extra pounds, children also gain an increased risk of diabetes and heart disease.

Added sugar in many snack foods and soft drinks is responsible for a large number of calories Americans consume today. One regular canned soft drink has 10 to 15 teaspoons of sugar," said Rhonda Alewine, dietetic intern at Mississippi State University.

One downfall of children consuming large amounts of sugar is a higher risk of cavities, and Alewine said sugar can quickly escalate the total calorie intake. When calories consumed regularly exceed calories burned, weight gain is the inevitable result.

Melissa Mixon, Extension nutrition specialist, said the key to improving the eating habits of children is to focus on the habits of the entire family. Adults pass their own unhealthy snacking habits to their children, so it is important that everyone makes the effort to eat healthy.

"Parents must teach by example and maintain portion control. For the nutrition of the whole family, focus on a lifestyle of healthier snacking and meal habits," Mixon said.

Families who eat in front of the television are prone to eat more. Mixon said there are many benefits of eating together at a table, including a tendency to eat slower and consume smaller portions. There is also more family interaction.

Parents should be wary of labeling individual foods as "good" or "bad," but stress the need for a wide variety of foods in a healthy diet. Children can enjoy special treats while learning the importance of balance and moderation. Strongly discourage using food as a reward or eating for comfort.

Mixon said most overweight children do not need a strict diet to lose weight. Instead, parents should try to slow the rate of their children's weight gain so that they can grow into the extra pounds.

"Overweight children still have nutritional needs, and an overzealous parent may do nutritional and emotional damage if they restrict their child's eating too much," Mixon said.

High calorie nutrient-poor diets often contain foods and beverages that replace nutrients important to the healthy development of children and adolescents.

"Only one in five young people eat the recommended amount of fruits and vegetables every day," said Brady Taylor, dietetic intern at MSU.

Taylor said children often reach for soft drinks instead of milk or water. Young people who do not get enough calcium in their diets during developmental years may not have enough bone mass, putting them at greater risk for osteoporosis later in life.

Taylor suggested limiting the availability of snacks like potato chips and cookies at home and promoting snacks like cheese and crackers, fruit and yogurt. Fresh fruits and vegetables can be more attractive snacks when served with a low-fat dip.

Mixon said eating habits developed during childhood and adolescence will be habits carried through life. Eating habits are much more difficult to break as an adult than to develop correctly as a child.