{"id":14839,"date":"2022-01-12T10:00:38","date_gmt":"2022-01-12T16:00:38","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=14839"},"modified":"2026-04-16T15:24:22","modified_gmt":"2026-04-16T20:24:22","slug":"six-ways-to-help-kids-maintain-a-healthy-weight","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/six-ways-to-help-kids-maintain-a-healthy-weight\/","title":{"rendered":"Six ways to help kids maintain a healthy weight"},"content":{"rendered":"

An important way to set your kids up for successful adulthood is to give them the tools they need to live an active and healthy lifestyle. With childhood obesity on the rise, parents need to teach kids healthy habits early in order to avoid health problems.<\/p>\n

\u201cChildren who are overweight are more likely to develop diabetes, experience feelings of isolation and struggle with self-esteem,\u201d said Asma Khan, DO, a pediatric physician<\/a> at OSF HealthCare.<\/p>\n

Maintaining a healthy weight during childhood can help eliminate the risk of health problems now and in the future<\/a>.<\/p>\n

\u201cStarting healthy habits early is the best way to maintain a healthy weight,\u201d Dr. Khan said.<\/p>\n

Here\u2019s how to raise healthy kids who grow into healthy adults, according to Dr. Khan.<\/p>\n

1. Teach about hunger and fullness cues<\/strong><\/p>\n

Sometimes when the snacks are near, it\u2019s easy just to eat when we\u2019re feeling bored or sad. Kids need to be taught how to recognize when they\u2019re hungry and when they\u2019re full, so they know when to eat and when to stop.<\/p>\n

2. Use child-sized plates<\/strong><\/p>\n

Using a child-sized plate is a great way to gauge how much food your child needs to eat in a meal. Half of the plate should be filled with fruits and veggies, and the other half should be some kind of lean protein \u2013 like fish, chicken or beans \u2013 and a whole grain \u2013 like oatmeal, whole wheat bread or brown rice.\"6<\/a><\/p>\n

3. Be a good role model<\/strong><\/p>\n

Have you ever heard your child say something that you know they learned from you? Kids imitate what they see the grownups in their lives do.<\/p>\n

\u201cMake lifestyle changes together as a family. As a parent, you can\u2019t expect kids to change if you\u2019re not willing to make healthy changes,\u201d Dr. Khan said.<\/p>\n

Go for a walk or bike ride, swim with your children and play with them at the park. Your kids will see you living an active life and want to imitate it.<\/p>\n

4. Healthy snacks and drinks<\/strong><\/p>\n

Snacks high in sugar and fat can cause weight and other health problems. Limit snacks and drinks like soda, juice, sports drinks, chips, cookies, candy and cupcakes to a treat for special occasions. Opt for carrots and hummus, an apple or kale chips<\/a> instead.<\/p>\n

\u201cI also tell parents to limit the junk food that comes into the house. There isn\u2019t as much temptation to eat junk food if it\u2019s not in the house,\u201d Dr. Khan said.<\/p>\n

5. Encourage daily physical activity<\/strong><\/p>\n

It\u2019s important for kids to get up and get moving. Not only will it help control kids\u2019 weight, but increased physical activity is also associated with strengthening bones, decreasing blood pressure and reducing anxiety.<\/a><\/p>\n

\u201cAim for at least 60 minutes of physical activity a day,\u201d said Dr. Khan.<\/p>\n

Even 15-minute spurts of activity throughout the day make a difference. It can be playing a game of tag in the yard, grooving along to dance videos or going for a bike ride around the block.<\/p>\n

6. Cut screen time<\/strong><\/p>\n

Too much screen time has proven detrimental<\/a> to kids\u2019 overall health and well-being. About two hours a day is the recommendation, according to the American Academy of Child & Adolescent Psychiatry<\/a>. Remove phones and other electronic devices from kids\u2019 rooms at night and limit screen time during the day. This will ensure kids are getting enough sleep and physical activity \u2014 both important factors for living a healthy life.<\/p>\n

Put them in control<\/h2>\n
\n

Not sure where to start? Ask your pediatrician<\/p>\n

> Send an OSF MyChart message<\/a><\/p>\n<\/div>\n

If you\u2019re making too many diet and lifestyle changes at one time, kids might be resistant. Get kids involved in the healthy lifestyle. Let them help decide on one or two lifestyle changes you\u2019ll make as a family.<\/p>\n

Kids also like to feel in control of their situation. Take them grocery shopping with you to pick out a few new fruits or veggies they\u2019d like to try. When the groceries are home, get kids involved by having them put the food away or help you make a salad or other dish for dinner.<\/a> Keeping them involved will help kids feel empowered to make healthy lifestyle decisions as adults.<\/p>\n","protected":false},"excerpt":{"rendered":"

An important way to set your kids up for successful adulthood is to give them the tools they need to live an active and healthy lifestyle. Use these tips to help your child grow happy and health. <\/p>\n","protected":false},"author":122,"featured_media":14889,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"no","footnotes":""},"categories":[5,116],"tags":[70,47,371],"coauthors":[1051],"class_list":["post-14839","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-exercise","category-pediatrics","tag-exercise","tag-healthy-eating","tag-pediatrics"],"yoast_head":"\nSix ways to help kids maintain a healthy weight<\/title>\n<meta name=\"description\" content=\"With childhood obesity on the rise, parents need to teach kids healthy habits early in order to avoid health problems now and in the future.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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