With overweight among young people reaching epidemic proportions, it's important to help youth achieve weight loss and maintain positive mental health. A good way to do this is through the Clover Cat Way to Wellness, a Kentucky Cooperative Extension Service 4-H Youth Development program available through our local office.

Statistics on excessive weight in Kentucky children are scary. Children are one-half to two times more likely to be overweight than their national counterparts. Our children rank among the highest in the United States for being overweight. More than 25 percent of pre-school children are overweight or at risk to become overweight. The percentage of overweight teenagers has tripled in the past 20 years.

Clover Cat Way to Wellness will help youth improve their physical and mental health by helping them learn to choose healthy foods, activate their lives, and take time to be well. This program will help 4-H members develop and attain project and life skills. It has three levels: introductory for children ages nine to 10; intermediate for ages 11 through 13; and advanced for ages 14 through 16.

In the introductory level, children learn that a balanced diet is important for good posture, shiny hair, healthy skin and strong bones and teeth. Following the Food Guide Pyramid makes it easy to eat the variety of foods necessary for a balanced diet. The FGP illustrates what kinds of foods and recommends the number of servings to eat daily.

A good way to follow the FGP is to start by building a base of six to 11 servings of good grain foods for energy, nutrients and fiber; Next, add some color by eating two to four servings of fruits and three to five of vegetables such as a red tomato, green salad, orange carrot and yellow banana. Then, pick prime protein such as turkey breast, lean steak, peanut butter, low-fat or skim-milk and cheese. The FGP recommends two to three servings each of meat, meat substitutes and dairy products. Finally, top off the pyramid by using small amounts of fats, oils and sweets because too much of these is unhealthy; however, a treat now and then is fine.

Information in the intermediate level again emphasizes choosing a recommended number of servings from a variety of food sources to maintain a healthy weight and receive the proper amount of nutrients. Although no food or food group has all the essential nutrients, vitamins and minerals, choosing from an assortment adds variety and new tastes to the diet while helping youth stay fit and healthy.

Dairy foods contain a lot of calcium and protein. Calcium is necessary to build and maintain strong bones. Insufficient calcium intake increases the risk of osteoporosis later in life. People with osteoporosis have weak, brittle bones and often suffer fractures and pain. Milk, yogurt and cheese are good sources of calcium; others are broccoli, fortified juices and cereal bars and soy products.

The advanced level lists major diseases for which being overweight increases the risks. These chronic conditions include diabetes, heart disease, cancer, asthma, high blood pressure and sleep problems. A low self-esteem is common in some adolescents with excess weight.

Weight is a balance between energy intake and energy output. Some factors influencing energy intake include type and amount of foods eaten; where these are eat eaten (home or restaurant) and reasons for eating such as boredom or stress. Physical activity helps young people spend energy. Today's youth tend to be less active because they are spending time watching television and playing computer and video games. Lifestyles, hobbies and jobs or chores have an impact on how much physical activity youth have.

It's important that young people in this hectic world also learn how to take time to be well. The Clover Cat Way to Wellness offers several ways for youth to discover healthy ways to manage time and emotions. A positive self-image forms the basis for good physical health that young people will maintain on into adulthood.

Youth trying to lose weight should avoid fad diets, starvation, weight-loss pills, supplements and special teas. Instead, young people should balance energy intake and energy output through healthy, sensible portions of food and regular physical activity.

For more information on healthy weight for children and adults, contact the Logan County Cooperative Extension Service.

You also can obtain information from the Growing Healthy Kids in Kentucky web site at http://www.ca.uky.edu/fcs/healthykids/. GHKK is a statewide partnership of the Kentucky Cooperative Extension Service, Kentucky Department for Public Health and Kentucky Dietetic Association. It will have a conference this fall on tools communities can use to help children reduce excess weight. I'll have more information on this conference in a future column.