Health Conditions
Help Your Child Stay at a Healthy Weight
The Basics
Overview
Help your child — and your whole family — eat healthy and stay physically active. The healthy habits your child learns now can last a lifetime.
What can I do to help my child stay at a healthy weight?
Two of the best ways to help your child stay at a healthy weight are to:
- Help your child and family eat healthier foods — like fruits, vegetables, and whole grains
- Be more physically active as a family — like by walking, swimming, or playing at the park
It’s also important that your child builds other healthy habits — like getting enough sleep and limiting screen time — to support their overall health and help them stay at a healthy weight.
Be a role model.
Parents and caregivers are often the most important role models for children. When you choose to eat healthy and be physically active, your child will be more likely to make those choices, too.
Plus, being active and preparing healthy meals together are great ways to spend quality time with your family.
Learn more about how you can help your children build healthy routines.
Look at these websites with your child.
These kid-friendly websites can help you and your child learn about healthy habits.
Health Effects
Why is it important for my child to stay at a healthy weight?
Growing up at a weight that’s right for your child can help them stay healthy through adulthood. People at higher weights may have conditions called overweight or obesity. This means that the body has too much body fat. Having overweight or obesity in childhood or adolescence can raise your child’s risk for serious health problems, like:
- Breathing problems
- Type 2 diabetes
- Sleep problems
- Heart problems
- Kidney and liver problems
Having overweight or obesity as a child is also linked to:
- Anxiety and depression
- Low self-esteem
- Being bullied, teased, or viewed negatively by others because of weight
Learn more about health problems and childhood obesity.
Keep in mind that higher weight during childhood raises the risk of higher weight as an adolescent and young adult. In other words, many kids don’t “grow out of” having excess weight.
Today, about 7 in 10 adults — and about 4 in 10 children and teens — have overweight or obesity.
Find Out if Your Child is at a Healthy Weight
How do I know if my child is at a healthy weight?
Because children grow at different rates as they age, it’s not always easy to tell if they’re at a healthy weight. The best way to find out if your child is at a healthy weight is to work with their doctor.
For children ages 2 years and older, body mass index (BMI) is one way doctors can learn if your child is at a healthy weight for their age, sex, and height. Measuring BMI can help the doctor know if your child is underweight, at a healthy weight, or if they have overweight or obesity. Your child’s doctor will also consider other factors, like your child’s family history and physical exam.
You can also use this BMI calculator for children and teens if you know your child’s height and weight.
What if my child has overweight or obesity?
There are many factors that can lead to a child having overweight or obesity — including their eating and physical activity habits, stress, anxiety, other health problems, and genes. A child’s environment — where they live, learn, and play — also has a big impact.
If your child’s doctor is concerned about their weight, there are steps you can take as a family to help them get to a healthier weight. Your family can:
- Move more — find physical activities that you enjoy
- Choose healthier foods and plan ahead for meals — try to eat a variety of healthy foods, including fruits, vegetables, whole grains, low-fat dairy, and lean protein foods
- Set a good example for your child — try to make healthy choices for yourself too, like eating vegetables instead of chips or drinking water instead of sugary drinks
- Limit less healthy foods and drinks — like foods and drinks that have a lot of added sugars, saturated fat, and sodium
- Get enough sleep — try limiting screen time before bed and going to sleep and waking up at the same time each day
Making healthy life changes can be hard. To get support, look for programs (called family healthy weight programs) that help families build healthy habits. Ask your child’s doctor if they can recommend a program, or look for resources in your community through programs like WIC (Special Supplemental Nutrition Program for Women, Infants, and Children), SNAP (Supplemental Nutrition Assistance Program), or recreation centers.
You can also check out these resources to learn how to cut down on foods with:
Some children might need other treatments to help manage their weight. For example, medicines or surgery might be an option for older children or teens. Ask your child’s doctor what they recommend for your child.
Content last updated August 22, 2024