A Healthy Weight for Your Child
by A.Dixon, R.N.

A child (age 2 and older) is at a healthy weight when he or she has the
right amount of body fat. A child's body naturally adds fat at certain
stages of growth. A child who does not grow into his "baby fat" can
develop an unhealthy weight. A healthy weight depends on a balance
of healthy eating and exercise habits. It's important to learn about a
healthy weight for your child because being overweight is a problem
for many children.

Some children are more likely to become overweight because of a
combination of heredity and the need for healthier habits. Being overweight
is a health risk. It can affect a child's physical and emotional health. The
more overweight a child is, the greater his or her chances are of developing
health problems such as high blood pressure, high cholesterol, problems with
blood sugar, and/or bone, joint, and breathing problems. The longer a child
remains overweight, the more likely it is that he or she will be overweight as
an adult.

Overweight adults have a greater chance developing high blood pressure,
heart disease, arthritis, diabetes, and some kinds of cancer. Being overweight
can also have social and emotional effects. A child who is overweight may
be treated unkindly. Other children - and adults - may tease the child, exclude
the child from games, or view the child as lazy or sloppy. Overweight children
can feel isolated because they may avoid activities and miss out on fun and
friendship, and learning the social skills that go with these activities.

An overweight child may also develop low self-esteem. Worrying about being
"fat" may cause a child to feel unlikeable or may lead to the development of
an eating disorder, such as anorexia nervosa or bulimia. Being overweight
only gets harder in the teenage years, when image matters so much.

How can you tell if your child is overweight? You may wonder about your
child's size because he or she may look heavier than his or her peers, but
this may be the proper shape for his or her body or stage of growth. Your
child's health-care provider can check your child's weight by doing a physical
exam, measuring body fat with special tools or calculations, and consulting
growth charts. Your doctor will consider all your child's risk factors (such as
family history, unhealthy eating, and exercise habits) and recommend changes
that need to be made.

Generally, putting a child on a diet is not recommended. You should only
put your child on a diet if his or her doctor recommends it. Instead of dieting,
it is best to improve eating habits so that children still growing in height can
grow into their weight. It is better to have a slow, steady weight loss by
improving their eating habits rather than strict dieting. Also, do not cut out fat
completely. Everyone needs to eat some fat for good health .

Healthy habits can benefit everyone. Team up with whole family. A partnership
works better than a power struggle. If your child is overweight, involving the
whole family can give your child healthy role models and it will keep your
child from feeling singled out. It's important to build healthy eating habits.
Offer healthy meals and snacks at set times and places. Also, help your child see
that no food is "good" or "bad" but that some foods should be eaten only once
in a while. Teach your child that food is nourishment - not a punishment or a
reward or a way to relieve boredom.

Mealtimes should be a pleasant family time rather than rushed and stressful.
Provide a variety of healthy foods and encourage your child to choose which
foods to eat. Check food labels to find out about the amount of fat, sugar,
and nutrients a food contains. Let your child help plan and prepare the meals.

Making good decisions is important for building healthy eating habits. As your
child grows more independent, healthy food choices and a good example at
home are very important. Increasing your activity level can also help an overweight
child. Everyone should try to be active thirty minutes or more each day. Exercising
can burn calories that the body would otherwise store as fat. Exercising can help
develop stronger muscles, decrease appetite, increase energy, decrease stress
and improve self-image. Activities that raise your heart rate and make you sweat
are the best.

Make exercise a part of family life by fitting exercise into your routine. Let your
child be involved in chores such as cleaning, vacuuming, or raking. Use the stairs
when you can. Take weekend bike rides or walks after dinner. For a younger child,
set aside active play times and invite a friend to play. Let your child choose the
activities.

It's important that you talk to your health-care provider before starting your child,
or yourself, on an exercise program. In any form of exercise make sure everyone
wears proper safety gear. It's also important that you boost your child's self-esteem.
Help your child see himself or herself as a person rather than a weight problem.

Avoid focusing on your child's weight. For example, don't serve him different
foods from the rest of the family. Comment when you notice your child making
healthy decisions.

Always encourage your child to develop his or her talents and skills. It's important
to support your child's efforts whether they are big or small. Show your pride in
your child's qualities, such as honesty or creativity. But most of all, show your
love for your child - no matter what his or her size, shape or weight.

Maintaining and achieving a healthy weight can be difficult but with healthy
eating, exercise and positive self-esteem it can be accomplished. Healthy habits
benefit everyone. Examine your habits, talk with your health-care provider,
and make the necessary changes to achieve a healthy weight for your child.

For pamphlets on nutrition and exercise, stop by the Fayette County Health
Department. Consultations with a nutritionist are available by appointment.

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