FARGO, N.D. -

One in three children in the nation is overweight or obese, putting them at risk for other health problems.

September is Childhood Obesity Awareness month and the North Dakota Department of Health is encouraging families to make small steps.

They suggest limiting screen time and instead go outside and be active for at least 60 minutes.

Eating three balanced meals with more vegetables, fruits, and whole grains can improve overall health.

A pediatric nurse practitioner at Essentia Health says making changes as a family can make it easier.

"I encourage healthy body choices and healthy body choices for the entire family not just for the kids. Because as adults and as parents if we're drinking sodas and Gatorades and not eating fruits and vegetables with our meals then our children tend to want to do the same," said Jessica Kuhn, DNP, Essentia Health Pediatrics.

Obesity puts people at higher risk for diabetes and high blood pressure.