Mother and daughter in kitchen
At Every Turn > Nutrition and Exercise > Healthy weight management: How to help children be the healthiest they can be
Tips Sep 27, 2016

Healthy weight management: How to help children be the healthiest they can be

Kyndal Hettich RD, CSP, CD, Clinical Dietitian

Weight. You (and your child) probably hear about it at home, school, and so very often in the media. With the rise in the overweight population and obesity, there are many prevention and intervention programs to help us lose extra pounds, along with an entire industry of products aimed at helping you track your food intake, exercise and other health information.

Watching one’s weight, at any age, can be an admirable goal, but there comes a point when it can become harmful. Unfortunately, I’m seeing many cases these days where patients come in for an eating disorder assessment after having restricted their intake so much that they are dangerously underweight or are at a normal weight but not healthy. And what’s driven them? Usually it’s a body mass index (BMI) reading that classified them as overweight.

So, where does the balance come in? How do we allow our children to be the healthiest they can be, no matter what size they are?

Healthy tips for any size

Eat three meals per day: Aim for meals to be about 4-6 hours apart, and snack between meals if hungry.

Offer a variety of foods: Include choices from all of the food groups, and aim for half of your plate to consist of fruits and vegetables. Pair new foods with foods that are familiar that you know your kids will enjoy. When introducing new foods, don’t give up after one try. It can take up to 10-15 attempts for a new food to be accepted. Do not use food as a reward.

Establish healthy eating habits: Sit at the table during meals, and make sure there are no distractions (turn off the TV, remove phones, tablets and computers).

Limit sweetened drinks: Instead of soda, Kool-Aid and Gatorade, offer water, milk and only small amounts of 100 percent juice.

Get your child involved: Kids are more likely to engage in healthy behavior if they can take ownership in the process. Let them help pick out food at the grocery store, and have them help prepare meals by peeling fruit, washing vegetables or setting the table.

Believe it or not, weight is just a number, and by no means the only way to define your child’s health.

Children's Wisconsin knows that a nutritious diet and active lifestyle have a major impact on the health and well-being of children. 

 

 

View more articles from Kyndal Hettich RD, CSP, CD

Related stories

What Are Obesogens and Do They Cause Weight Gain in Children? Children's Wisconsin
Tips Apr 16, 2025

Are Obesogens Causing Weight Gain in Children?

Pallavi Iyer, MD Endocrinologist

Obesity rates have more than tripled since the 1960s for both adults and children — but why?

Measles outbreak United States 2025 Children's Wisconsin
Tips Apr 16, 2025

Measles Outbreak Shows Importance of Getting Your Kids Vaccinated

Frank Zhu, MD Medical Director

The recent measles outbreak is a regrettable reminder to all of us of just how preventable this disease truly is when your child is vaccinated.

Beige parenting Children's Wisconsin
Tips Apr 02, 2025

The Rainbow Connection: How the Beige Parenting Trend Can Affect Children

Elizabeth Frantal, PA-C Physician Assistant

Beige parenting deviates from the bright colors and bold patterns that have dominated baby items for decades.

Children's Wisconsin Eating Disorder Program Adolescent Health and Medicine
Tips Mar 26, 2025

What Parents Need To Know About the Rise in Eating Disorders

Margaret Thew, DNP, FNP-BC Family Nurse Practitioner

Eating disorders can affect many parts of a child’s life, including how they feel physically and emotionally, as well as their friendships.

How to treat seasonal allergies in kids Children's Wisconsin
Tips Mar 21, 2025

Kids and Seasonal Allergies: Navigating Symptoms and Solutions

Andrew MacGinnitie, MD Allergy Immunology Specialist

Knowing what’s causing your child’s seasonal allergies can be helpful in minimizing exposure to common triggers.

Is your kid ready for overnight summer camp Children's Wisconsin
Tips Mar 18, 2025

Happy Campers: How To Tell if Your Child Is Ready for Overnight Camp

Maggie Moegenburg, LCSW Behavioral Health Consultant

If you’re thinking about sending your child to an overnight camp, it’s essential to assess whether they’re ready.

Teaching kids about finances and money management Children's Wisconsin
Tips Mar 04, 2025

Dollars and Sense: Teaching Kids About Money

Sadia Hussain, DO Pediatrician

How to build healthy attitudes and practices about money.