Overweight children are more likely to keep those excess pounds and remain overweight as adults. In addition overweight children have many of the same health issues seen in overweight adults (like type 2 diabetes, high blood pressure and high cholesterol).

Children and Food Labels Weight gain occurs when the body takes in more calories than it uses. The ideal way to lose weight, or maintain a healthy weight, is to balance calories and energy expenditure through a healthy diet and regular exercise.

The CDC reports many children don't eat properly. Only 20 percent of American children eat the recommended five servings of fruits and vegetables a day. Fewer than 40 percent meet fiber recommendations. And 85 percent of adolescent and teen girls don't get enough calcium.

Keli Hawthorne, R.D., a Registered Dietitian with Children's Nutrition Research Center, Baylor College of Medicine, says the best way to gauge how well you meet dietary guidelines is to use a nutrition facts label found on packaged foods. Food labels are based on a 2000-calorie/day diet and are relevant for most Americans four and older. (Parents who have a child with specific nutritional concerns should seek advice from a registered dietitian.)

Hawthorne says there are several important things to look for on a nutrition facts label. First is serving size. The top line lists the amount per serving as well as the number of servings in the container or package. This number is important because looks can be deceiving. A food that appears to be a single-serving package may actually contain one-and-half or more servings. Thus, if a package contains two servings and all of it is consumed, the nutritional values must be doubled.

Second, check the number of calories and calories from fat (the second line). According to the FDA, 100 calories is a considered a moderate amount. 40 calories is low and 400 calories is high. The number of calories from fat is important because even low calorie foods can have high amounts of fat.

The next few lines list the amount of fat, cholesterol and sodium. Hawthorne recommends consumers follow a "5 and 20 rule," with five percent being a low amount of the nutrient and 20 percent being a high amount. Fat, cholesterol and sodium are nutrients that, in excess, can increase the risk for cardiovascular disease. So less is better - aim for 5 percent. There is no percent value for trans fat. However, this fat should be limited because it has been linked to an increased risk for heart disease.

The next lines list carbohydrates, fiber, sugars and proteins. Look for foods that are low in sugars and high in fiber. Children need protein to build and repair muscle, blood and organs.

The last few lines list important nutrients, like vitamin A, vitamin C, calcium and iron. Using the same 5- and 20- rule, look for foods that have more of these ingredients - aiming closer to 20 percent.

Health experts say it's important to teach young children the importance of good nutrition because poor dietary habits in childhood can have lasting effects, leading to significant arterial plaque by 30 or 40. Hawthorne says children as young as 9 can be taught to read and understand a food label, enabling them to make wiser choices in the foods they eat.

AUDIENCE INQUIRY The Children's Nutrition Research Center at Baylor College of Medicine provides information at kidsnutrition.org

Other interactive web programs to teach teens how to use the nutrition facts label: Make Your Calories Count, cfsan.fda.gov

Spot the Block (Sponsored by the FDA in conjunction with the Cartoon Network), cartoonnetwork.com

For general information on food labels and nutrition: Centers for Disease Control and Prevention, cdc.gov

FDA, Center for Food Safety and Applied Nutrition, cfsan.fda.gov

My Pyramid for Kids, mypyramid.gov

USDA, healthierus.gov

For information about weight issues in children: Centers for Disease Control and Prevention, cdc.gov

Weight Control Information Network, win.niddk.nih.gov