Advice for parents of healthy weight children

If your child is a healthy weight, there's lots you can do as a parent to help him/her stay a healthy size as they grow.

Research shows children who stay a healthy weight tend to be fitter, healthier, better able to learn, and more self-confident.

They're also much less likely to have health problems in later life.

parents encourage them to be active and eat well are more likely to stay a healthy weight and grow up healthy.

Check their BMI every now and then using using it to make sure they stay in the healthy range.

Steps for success

Here are five key ways you can help your child maintain a healthy weight:

be a good role model
encourage 60 minutes, and up to several hours, of physical activity a day
keep to child-size portions
eat healthy meals, drinks and snacks
less screen time and more sleep

Be a good role model

One way to instil good habits in your child is for you to be a good role model. Children learn by example. You can encourage your child to be active and eat well by doing so yourself.

Set a good example by going for a walk or bike ride instead of watching TV or surfing the internet.

Playing in the park or swimming with your children shows them being active is fun. It's also a great opportunity for you all to spend time together.

Any changes you make to your child's diet and lifestyle are much more likely to be accepted if the changes are small and involve the whole family.

Get active

Children need about 60 minutes of physical activity a day for good health, but it doesn't need to be all at once.

Several short 10-minute or even 5-minute bursts of activity throughout the day can be just as good as an hour-long stretch.

For younger children, it can take the form of active play, such as ball games, chasing games like "it" and "tag", riding a scooter, and using playground swings, climbing frames and see-saws.

For older children it could include riding a bike, skateboarding, walking to school, skipping, swimming, dancing and martial arts.

Walking or cycling short distances instead of using the car or bus is a great way to be active together as a family. And you'll save money, too.

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