Know Your Child's Weight to Prevent Obesity and Diabetes

Doctors use Body Mass Index (BMI) to determine whether a child (or adult) is overweight, underweight, or of normal weight. The BMI formula is a bit complicated, but don't worry — it's very easy to find a BMI calculator online. If you know your child's height and weight, you simply enter the numbers and get the result right away. BMI in children changes as they grow older, and differs for boys and girls. Children and teens between the 85th and 95th BMI percentile are generally considered overweight; those at or above the 95th percentile are generally considered obese.

My child is overweight. What should I do?

It takes effort to help your child reach a healthier weight and lifestyle. Your family or doctor can help by checking for weight-related health issues such as high blood pressure and/or prediabetes. Many hospitals offer weight-loss programs specifically designed for children and teens. But no matter how much outside help you get, most of the work has to happen at home. Here are some tips to help keep your child active so they don't become overweight:

• Set aside time for the whole family to take part in activities everyone enjoys, such as walking, cycling, or swimming.
• Plan active family outings. A hike out of town is a great way to spend time together.
• Give children active chores, such as raking leaves or washing a bike, motorbike, or car.
• Enroll your child in a class or activity they enjoy, such as swimming lessons, dance lessons, or flag football.
• Talk to your child about possibly joining a school sports team.
• Limit your child's screen time in front of the TV, videos, and phones & computers. Ideally, no more than two hours a day.

Here are some tips for encouraging healthy eating for your child so it becomes a habit into adulthood:

• Make sure everyone in the family commits to eating more fruits, vegetables, and whole grains.
• Prepare meals together whenever possible.
• Make a commitment to eat at home more often.
• Eat together at the table at regular times. Studies show that children eat better when they eat with their family. As a bonus, children who eat with their family often tend to have better communication skills and get better grades. Encourage everyone to turn off screens and talk.
• Be mindful of portion sizes, both at home and at restaurants.
• Serve tasty but nutritious snacks, such as fruit, vegetables, yogurt, and low-fat popcorn.
• Don't force your child to eat or make them clean their plate if they aren't hungry.
• Avoid using food as a reward or withholding it as punishment.