Did you know that by 1999, an estimated 61 percent of U.S. adults were overweight or obese, and 13 percent of children and adolescents were overweight? There are now nearly twice as many overweight children and almost three times as many overweight adolescents as in 1980.

There are many reasons why this has happened, but simply put, overweight occurs when more calories are coming in than are being used. Physical activity and food choices are two of the most critical factors in weight gain and loss.

Everyone would benefit from learning to make healthy food choices and to be more physically active. While no foods are "off limits," a sensible, healthy eating plan highlights foods that have moderate amounts of fat, sugar, and sodium. Include a variety of foods, especially whole grains, fresh vegetables and fruits. Be careful to limit portion sizes of foods high in calories, such as cookies, cakes and other sweets, and fats, oils and spreads.

Experts recommend that most children get at least 60 minutes of moderate physical activity daily. Physical activity is a great opportunity to spend undistracted, quality time with your kids. All family members should help select family activities.

A few changes in what you eat and how you play can make big changes in your health.