Tips to help children maintain a healthy weight

Published 3:40 pm Thursday, March 11, 2021


In the United States, the number of children with obesity has continued to rise over the past two decades. Obesity in childhood poses immediate and future health risks.

Parents, guardians and teachers can help children maintain a healthy weight by helping them develop healthy eating habits and limiting calorie-rich temptations. You also want to help children be physically active, have reduced screen time, and get adequate sleep.

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The goal for children who are overweight is to reduce the rate of weight gain while allowing normal growth and development. Children should not be placed on a weight reduction diet without the consultation of a health care provider.

Develop healthy eating habits

• To help children develop healthy eating habits:

• Provide plenty of vegetables, fruits, and whole-grain products.

• Include low-fat or non-fat milk or dairy products, including cheese and yogurt.

• Choose lean meats, poultry, fish, lentils, and beans for protein.

• Encourage your family to drink lots of water.

• Limit sugary drinks.

• Limit consumption of sugar and saturated fat.

Remember that small changes every day can lead to success!

For more information about nutrition, visit and

Limit calorie-rich temptations

Reducing the availability of high-fat and high-sugar or salty snacks can help your children develop healthy eating habits. Only allow your children to eat these foods rarely, so that they truly will be treats! Here are examples of easy-to-prepare, low-fat and low-sugar snacks that are 100 calories or less:

• 1 cup carrots, broccoli, or bell peppers with 2 tablespoons hummus.

• A medium apple or banana.

• 1 cup blueberries or grapes.

• One-fourth cup of tuna wrapped in a lettuce leaf.

• A few homemade oven-baked kale chips.

Help children stay active

In addition to being fun for children, regular physical activity has many health benefits, including:

• Strengthening bones.

• Decreasing blood pressure.

• Reducing stress and anxiety.

• Increasing self-esteem.

Helping with weight management.

Children ages 3 through 5 should be active throughout the day. Children and adolescents ages 6 through 17 should be physically active at least 60 minutes each day. Include aerobic activity, which is anything that makes their hearts beat faster. Also include bone-strengthening activities such as running or jumping and muscle-strengthening activities such as climbing or push-ups.

Remember that children imitate adults. Start adding physical activity to your own routine and encourage your child to join you.

Reduce sedentary time

Although quiet time for reading and homework is fine, limit the time children watch television, play video games, or surf the web to no more than 2 hours per day. Additionally, the American Academy of Pediatrics does not recommend television viewing for children aged 2 years or younger. Instead, encourage children to find fun activities to do with family members or on their own that simply involve more activity.

Ensure adequate sleep

Too little sleep is associated with obesity, partly because inadequate sleep makes us eat more and be less physically active. Children need more sleep than adults, and the amount varies by age.  See the recommended amounts of sleep and suggested habits to improve sleep.

How much sleep do I need?

How much sleep you need changes as you age. The American Academy of Sleep Medicine and the Sleep Research Society recommend:

Age Group Recommended Hours of Sleep

• Infant and 4–12 months: 12–16 hours per 24 hours (including naps)

• Toddler and 1–2 years: 11–14 hours per 24 hours (including naps)

• Pre-school 3–5 years: 10–13 hours per 24 hours (including naps)

• School age 6–12 years: 9–12 hours per 24 hours

• Teen 13–18 years: 8–10 hours per 24 hours

• Adult 18–60 years: 7 or more hours per night

What about sleep quality?

Getting enough sleep is important, but good sleep quality is also essential. Signs of poor sleep quality include feeling sleepy or tired even after getting enough sleep, repeatedly waking up during the night, and having symptoms of a sleep disorder (such as snoring or gasping for air). Better sleep habits may improve the quality of your sleep. If you have symptoms of a sleep disorder, such as snoring or being very sleepy during the day after a full night’s sleep, make sure to tell your doctor.

Clark County Health Department supports families through a variety of programming and services, including: Nutrition Therapy, family planning, immunizations, WIC, HANDS, community education events, Cooper Clayton smoking cessation, etc. For more information call 744-4482 or visit our website at  You can also like us on Facebook or follow us on Twitter. Article information taken from

About Randy Patrick

Randy Patrick is a reporter for Bluegrass Newsmedia, which includes The Jessamine Journal. He may be reached at 859-759-0015 or by email at

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