Tips to Support a Healthy Weight In Children

The 2021 New Zealand Health Survey found that around 1 in 3 adults (aged 15 years and over) were classified as obese, which is staggering! It’s evident that the obesity issue is significant and something parents must be aware of while raising their children, who are New Zealand’s future population.  

A healthy body with an optimum weight is essential for a developing and growing child. In addition, it helps with good energy for playing and learning. However, some children become overweight, which indicates an energy imbalance. It’s when too many calories are put into the body, and a little exercise is done to burn them up.

Of course, other factors besides ‘energy in and energy out’ affect children’s weight, like medical conditions and medicines taken, ethnic background, genetics and others. Another huge reason is the child’s social environment - what the whole family’s eating habits are like, where the child lives, and what food choices they are surrounded by and can be afforded.

If you’re concerned about your child’s weight, we suggest visiting your GP, where your child can be assessed using growth charts applicable to your child’s age and sex. 

Tips to support a healthy weight in babies/toddlers (from birth to 2 years old):

• Breastfeed your baby (if possible) for the first six months of their life as a minimum. 

• Introduce vegetables and fruit as your child’s first solid food. 

• Avoid adding extra sugar, salt, sweeteners or any other seasoning to your baby’s meals, especially in the early stages of life. 

• Avoid giving your child fizzy drinks, juice or tea. 

Tips to support a healthy weight in children (from 2 to 12 years old):

• Include a variety of vegetables and fruit in your child’s diet

• Offer healthy snacks throughout the day.

• Allow reasonable time between meals and snacks and discourage continuous eating.

• Prepare homemade meals and offer smaller food portions.

• Don’t make children finish their plates if they tell you they are full. They must learn to listen to their body and recognise when they are full. 

• Enjoy meals in a positive environment, making it a good experience for the whole family. 

• Encourage sports or other physical activities from an early age. Good habits develop when we are kids, so getting your child to exercise will help them take this habit into adulthood. 

• Reduce screen time and increase outdoor activities instead.

• Ensure that your child gets enough sleep for their age every night. 

Tips to support a healthy weight in teenagers (from 13 - 18 years old):

• Keep offering a variety of meals and snacks as your teenager’s appetite grows. This is when they can be tempted to eat fast food or drink energy drinks, so try to provide alternatives like healthy nut bars and kombucha for a better energy source. 

• Make sure to eat meals together; this is a great way to connect with your child while enjoying food in a positive environment.

• Teach your teenager to cook healthy meals, similar to exercising; it is a habit they can take into adulthood.