Parents can’t expect a child to give up cake at a birthday party or the occasional ice cream on a hot day, but weight-management experts say there are many kid-friendly ways to encourage a sensible diet and to nudge families toward a healthier weight and attitude.

Nearly one in five American children are obese and many more are overweight, according to the Centers for Disease Control and Prevention, which is promoting September as National Childhood Obesity Awareness Month. All through the month, the CDC is reminding families that obese children are more likely to become obese results, risking health problems like diabetes and certain cancers. They are also more likely to face bullying in school.

Local professionals like Natalie Williamson, the weight loss program leader for Baptist Health in Little Rock, are also offering tips for smarter eating and increased physical activity.

Williamson leads a summer program for children with health and weight issues. This summer, a group of 12 students met twice a week in the 10-week program, going on activity-focused field trips and learning how to eat better.

Each child received a fitness-tracking device and promised to walk 7,500 steps a day beyond the program’s activities. The key, Williamson said, is to get families involved, too. “It’s not just the kids, but the parents,” she says. “It’s the parents who buy the food and manage their children’s time and activities. We give the participants a Garmin Vivofit, and set a goal for when they’re not with us, and we ask the parents to be active with them.”

Williamson said that in educating adolescents, weight loss isn’t necessarily the prime topic. “The goal is to teach them what they can cut back on, and do more of, to avoid gaining weight and to manage a healthy weight,” she said. “Physical activity is a key. They need to get up and move instead of sitting around the house.”

Structured exercise like jogging two miles or swimming 20 laps are fine, but Williamson said most children’s lives aren’t structured for that. “We have to make everyday activity a priority. You don’t have to go to a gym; just get outside and play. Go for a walk, go on an active vacation. Activity doesn’t have to be organized, you just have to move more. Every motion is beneficial.”

The Baptist Program makes use of the Little Rock campus’ cardiac rehab gym, employee fitness center and a grassy area with a basketball court. The field trips included visits to Tanner Farm in Rison, Altitude Trampoline Park, the Jim Dailey Fitness and Aquatic Center and to Burns Park for a 5K run.

That’s the calorie-burning side, but Williamson also urges families to be far more aware of what they’re taking in. “We teach about the food groups, portion control, reading food labels and preparing healthy meals,” she said. “We tell the hard, cold truth about sugary drinks.”

She urged parents to sit down and talk with their children about weight issues, and to lead by example. “Take time to sit down and eat dinner. Talk about groceries and make a grocery list. We’ve all gone to the store hungry and picked up many things we don’t need. Knowing what you’re going to eat, and on what schedule, helps you to prepare.”

She offered some helpful hints:

1. Plan your meals.

2. Recognize that sometimes despite all your planning, you will resort to drive-through fast food. In those cases, pick healthier menu items or cut down on high-calorie options like cheese, sugary drinks and sauces and ketchup. Say no to the value meals.

3. Make exercise a family activity.

4. Journaling can be a great aid to weight loss. Write down what you eat, and know that if you’re going to splurge at dinner, moderate what you eat during the day.

5. Do not reward children with sugary treats for things like finishing dinner, completing their chores or getting a good grade. Make sweet treats a luxury just two or maybe three times a week.