Tips to Keep Kids at a Healthy Weight

Kids need enough calories and nutrients for proper physical growth and mental development, but not too many calories, which can lead to unhealthy weight gain. The tips below can help you strike the right balance.

• Check up on weight at check ups. Your child’s doctor will probably track your child’s weight each year by using a measurement called the Body Mass Index (BMI). The BMI evaluates your child’s weight in relation to height over time, which helps determine whether or not she is at a healthy weight for her age and gender. If your child is gaining too much or too little weight, consult the doctor or a registered dietitian (RD) for advice.
  
  
• Start with the basics. A healthy weight starts at home when you provide meals and snacks that include a variety of nutritious foods from the five MyPyramid food groups and encourage kids to get at least 60 minutes of daily physical activity. Learn about Healthful Eating for Kids. Smart Snacking for Kids, and ideas to get kids up and moving.
  
  
• Let kids self-regulate from the start. Toddlers and preschoolers are great at tuning in to their tummies to know when they’ve had enough to eat. Let them decide when they want more food or when they’ve had enough. This sets the stage for healthy eating habits throughout life.
  
  
• Skip the food fights. For children of any age, don’t insist that they clean their plates and don’t forbid foods like cookies or candy, which might make kids want them even more. Instead, provide occasional treats in reasonable portion sizes.
  
  
• Keep calories from going over the top. Encourage your kids to eat right size portions. Trim extra calories from fats and sugars by serving lean meats, low fat or fat free dairy products, and sugar-free versions of items such as yogurt and soft drinks.
  
  
• Make healthy habits about feeling great, not about weight. Rather than focusing on their weight, teach kids that good eating and physical activity habits help them stay strong and healthy. Give them positive feedback for steps like choosing fruit for a snack or playing outside instead of watching TV.
  
  
• Make healthy habits part of the family. Work as a team on activities such as meal planning, grocery shopping, cooking, cleaning the house and doing yard work. These activities teach kids valuable life skills and give you an opportunity to shine as a role model. Have fun, too, by taking walks, going swimming and playing active games together.
  
  
• Foster a healthy body image. Kids come in all shapes and sizes, and it’s normal for their bodies to change as they grow and develop. Reassure them that there’s no “perfect” body size and that you love them as they are. To build their confidence and self esteem, point out their special talents such as being a math wiz or able to jump rope the most times without missing.
  
  
• Be a positive role model. Parents need to follow a healthy diet and exercise and set an example.