Keeping Kids at a Healthy Weight

Kids need adequate calories and nutrients for proper growth and development. However, just as with adults, consuming too many calories can lead to unhealthy weight gain. This can raise their risk for serious health problems like type 2 diabetes, high cholesterol and high blood pressure.1 If you are a parent or caregiver, consider taking a family approach to
keeping kids healthy. Here are some ways to do it:

What is a healthy weight for a child?
Monitor your child’s weight at regular checkups. After age 2, your pediatrician will 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 their height. Then, their BMI is plotted on a growth chart to determine their BMI percentile. 1 BMI percentiles are used
because they take into account a child’s age and sex, unlike BMI for adults which just calls for height and weight. If you are concerned about your child’s weight, discuss it with your pediatrician and/or consult a registered dietitian.

Take a family approach
When it comes to keeping a healthy weight, families have better success rates when they make lifestyle changes and adopt new behaviors as a team. This is your opportunity to be a healthy role model and instill habits that will last a lifetime. Focus on these areas together: healthy eating, physical activity and reducing screen time.
Screen time is the amount of sedentary time spent in front of the television, computer, or playing video games

Healthy Eating
· Offer nutritious options for meals and snacks that include healthy choices like whole grains, fruits, vegetables, low-fat dairy and lean proteins. For healthy recipes and snack ideas, visit shoprite.com/wellness
· Let kids be in tune with their tummies. Allow them to stop eating once they’ve had enough. If they ask for seconds, ask them if they’re really still hungry before refilling their plate.
· Keep calories under control. Limit sugary sweets and salty snacks that provide a lot of calories but little nutrients. Cut down on empty calories by providing water and low-fat or fat-free milk as a beverage instead of juices, sports drinks or sodas.
· Practice portion control – For 2 to 6 year olds, a good rule of thumb is to provide about 1 tablespoon of each food for each year of your child’s age. (For example, offer a 3 year old 3 tablespoons of broccoli, mashed potatoes and diced chicken for dinner). 3
· Enjoy family meal times whether it’s breakfast, lunch or dinner. Children who participate in family meals are less likely to be overweight.

Physical Activity
· Get up and get moving together. Incorporate active time into your daily routine whether it’s an after dinner walk or an indoor dance competition. Schedule activities as if they are an appointment.
· Set a good example and exercise regularly. If the exercises you’re doing are kid-friendly, have them join you!

Reducing Screen Time
· Limit sedentary screen time to two hours per day to allow time for physical activity.
· Create a screen time tracker or chart for the entire family and “log” active time and screen time. Celebrate together when you log a certain amount of active time over screen time.
· Set a good example by limiting your own screen time, especially during meal times.

1. Kraft Foods. Healthy Weight for Kids. http://www.kraftrecipes.com/yourkids/kids-nutrition/healthy-weight.aspx
2. Center for Disease Control and Prevention. About BMI and Healthy Weight for Children and Teens.
http://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/about_childrens_bmi.html#What%20is%20BMI%20percentile
3. Clemson Cooperative Extension. Feeding Your Preschooler. http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/life_stages/hgic4103.html