CDC tips for helping children maintain a healthy weight

To help your child maintain a healthy weight, the CDC offers some tips.

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

With the consultation of a doctor, you can balance the calories your child consumes from foods and beverages with the calories your child uses through physical activity and normal growth, the CDC says.

Encourage healthy eating habits.

• Provide plenty of vegetables, fruits, and whole-grain products.
• Include low-fat or non-fat milk or dairy products.
• Choose lean meats, poultry, fish, lentils, and beans for protein.
• Serve reasonably-sized portions.
• Encourage your family to drink lots of water.
• Limit sugar-sweetened beverages.
• Limit consumption of sugar and saturated fat.

Remember that small changes every day make a big difference.

For more information about nutrition, visit ChooseMyPlate.gov and the Dietary Guidelines for Americans 2015.

Look for ways to make favorite dishes healthier.

The recipes that you may prepare regularly, and that your family enjoys, with just a few changes can be healthier and just as satisfying.

Remove calorie-rich temptations!

Although everything can be enjoyed in moderation, reducing the calorie-rich temptations of high-fat and high-sugar, or salty snacks can also help your children develop healthy eating habits. Instead only allow your children to eat them sometimes, so that they truly will be treats! Here are examples of easy-to-prepare, low-fat and low-sugar treats that are 100 calories or less:

• A medium-size apple
• A medium-size banana
• 1 cup blueberries
• 1 cup grapes
• 1 cup carrots, broccoli, or bell peppers with 2 tbsp. hummus

Balancing Calories: Help Kids Stay Active

Another part of balancing calories is to engage in an appropriate amount of physical activity and avoid too much sedentary time. 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

Help kids stay active.

Children should participate in at least 60 minutes of moderate intensity physical activity most days of the week, preferably daily. Remember that children imitate adults. Start adding physical activity to your own daily routine and encourage your child to join you.

Some examples of moderate intensity physical activity include:

• Brisk walking
• Playing tag
• Jumping rope
• Playing soccer
• Swimming
• Dancing

Reduce sedentary time.

In addition to encouraging physical activity, help children avoid too much sedentary time. Although quiet time for reading and homework is fine, limit the time your children watch television, play video games, or surf the web to no more than 2 hours per day. Additionally, the American Academy of Pediatrics (AAP) does not recommend television viewing for children age 2 or younger. Instead, encourage your children to find fun activities to do with family members or on their own that simply involve more activity. See the Screen Time Vs Lean Time – info graphic

For more information and tools, you can visit the CDC website.