Healthy Weight Tips for Kids

• Make sure kids get exercise
• Help your kids eat healthy foods
• Make sure your kids get enough rest
• Kids and healthy weight

How to help your kids stay healthy

You want your child to feel good and stay healthy.

Kids stay healthy when they eat good food, move their bodies and get enough sleep.

Here are simple ways to support your child. This is general information. Your child’s doctor can give advice that is right for them.

Make sure kids get exercise

Kids need to move every day. Here are some easy ways to help:

• Limit screen time to no more than two hours each day (not counting schoolwork).
• If you have a dog, let your child help with walking the dog.
• Give your child chores that help them move, like sweeping or carrying light items.
• Being active can help kids feel proud and build confidence.

Help your kids eat healthy foods

Eating many kinds of foods helps kids get what their bodies need. Try these ideas:

• Encourage your child to try new foods.
• Aim for five servings of fruits and vegetables each day.
• Kids can eat two fruits and three vegetables.
• Offer healthy snacks like fruit, carrots or other veggies.
• Make sure your child gets foods with calcium, such as milk, cheese or yogurt.
• Remind them to drink plenty of water each day.

Make sure your kids get enough rest

Sleep helps kids think clearly and stay in a good mood. Most kids ages 5 to 12 need 10 to 11 hours of sleep each night.

Kids who do not get enough sleep may:

• Have trouble paying attention
• Struggle to follow directions

Kids and a healthy weight

You want your child to feel strong and have energy.

Doctors check your child’s height and weight at regular visits. Tracking growth over time helps make sure your child is staying at a healthy weight for their age.

Having extra weight can make daily life harder for some kids.

Kids with extra weight may:

• Feeling sad or unsure about themselves
• Have trouble keeping up with other kids
• Be picked on

Extra weight can also lead to health issues like:

• Diabetes
• High cholesterol
• High blood pressure
• Trouble breathing

You play a big role in helping your child make healthy choices. You can support them by offering good foods, keeping them active and creating healthy routines.

Healthy habits for the future

Healthy habits help now and in the future.

Talk about how food, exercise and sleep help the body.

When kids learn these habits early, they are more likely to stay healthy as they grow.