Advice for Parents of Healthy-Weight Children

   Tips for Parents of Healthy-Weight Children

If your child is at a healthy weight, there are many ways you can help them stay that way as they grow. Research shows that healthy-weight children tend to be fitter, healthier, and more confident. They also have a lower chance of facing health issues now and in the future.

Here are some tips to help your child maintain a healthy weight:

    Be a Good Role Model

Children learn by watching you. Show them the importance of being active and eating healthy by doing it yourself. Instead of just watching TV, suggest going for a walk or a bike ride together. Playing in the park or swimming as a family can make being active enjoyable. If you make small changes as a family, your child is more likely to accept them.

    Get Active

Kids aged 5 and up need about 60 minutes of physical activity each day. This can be spread throughout the day and include activities like riding bikes, swimming, or playing games. Younger children (under 5) need more than 3 hours of active play daily. Simple activities like walking to school or playing outside are great ways to stay active together.

    Child-Size Portions

It’s important to serve child-sized portions. Start with small servings and let your child ask for more if they’re still hungry. Avoid forcing them to finish their plate. Using smaller plates can help prevent oversized portions. Encourage them to eat slowly and enjoy mealtimes as a family.

    Eat a Balanced Diet

Encourage your child to eat at least 5 servings of fruits and vegetables each day. These provide important vitamins and fiber. Remember, drinks like fruit juice and smoothies should be limited to a maximum of 150ml per day, as they count as only one serving of fruit. Try to minimize sugary foods and drinks, focusing instead on whole grains, lean proteins, and dairy.

     Limit Screen Time and Encourage Sleep

Help your child reduce time spent on screens, like TVs and video games. Experts suggest no more than 2 hours of screen time each day. Also, make sure to remove screens from their bedrooms at night. Good sleep is important for maintaining a healthy weight, as lack of sleep can lead to weight gain and affect mood.

By following these tips, you can help your child stay healthy and happy!