The Centers for Disease Control and Prevention estimates that more than one-third of children and adolescents are overweight or obese.

It’s a staggering number that only seems to be rising. With childhood obesity rates tripling in the past 30 years, the medical community says it’s more important than ever that healthy lifestyle habits are established early on for children.

There are several months devoted to focusing on eating right, most notably National Nutrition Month in March.

November is also dedicated to making smart choices when it comes to calories. It may seem odd that the month known for one of the largest most gluttonous meals of the year has been labeled Good Nutrition Month, but it is a holiday typically celebrated at home — which is a spot where fewer and fewer families are choosing to eat.

The United States Department of Agriculture estimates that the average American enjoys half of their meals outside of the home, which can easily pack on calories and pounds depending on the dish being ordered.

Mary Pat Turon Findley, a registered dietitian at Cincinnati Children’s Hospital Medical Center, says the No. 1 way to make meals healthier is to make them at home when time allows for it. She also cautions to watch the fat, lean up the sides, monitor sugar and salt and watch your portions.

“The biggest pitfall of cooking is time! I hear that all the time from my families,” said Findley. “I encourage families to look at their week when they are planning to ensure that quicker meals or foods that can be pre-prepped are on nights with less time and that all ingredients are available.”

Findley recommends involving kids in menu planning, shopping and cooking to help encourage good nutrition.

“A lot of families forget that there are a lot of healthy choices and recipes that can be either prepped ahead of time or quick meals in less than an hour. I encourage families to look at their week and plan menus along with shopping ahead of time to reduce the excuse to go to fast food or order in … (often it can take) more time than a quick meal or say, a crock pot meal and far more expensive,” Findley said.

How to eat together as a family

The Nutrition Council of Greater Cincinnati works in part to support parents’ efforts to help their children develop good eating habits. Why eat together? According to the Nutrition Council it will help improve the quality of everyone’s diet, build family traditions, improve communication and go far to influence children’s behavior. Mary Pat Turon Findley, a Registered Dietitian at Cincinnati Children’s Hospital Medical Center, says creating excitement around food at home by doing something fun like a cooking contest can encourage good nutrition in an exciting way.

Here’s more from the Nutrition Council’s guide Healthy and Fit Families on how to eat together as a family:

Set a goal. Try eating meals together at least three times a week to start and build from there.

Have a plan. Keep ingredients for healthful meals on hand.

Get the family to help. Older children can help prepare some foods; younger children can set the table and everyone can help with dishes.

Make it simple. Prepare quick and easy foods.

Make it nutritious. Offer simple fruit and vegetables, like apple slices, carrot sticks and sweet bell pepper strips. Offer low-fat milk and cheese and lean meats.

Choose colorful foods that look good and taste good.

Make it fun.

Focus on the meal and each other. Turn off the TV.

Play a mealtime conversation game.

Talk to your child. Ask questions like: What is your favorite vegetable? What did you eat at lunch today? What made you laugh today?

Encourage your child to try new foods.

SOURCE: Nutrition Council of Greater Cincinnati, www.nutritioncouncil.org