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Children need a certain amount of calories to grow and develop. But if a child takes in more calories than they use, the body stores these extra calories as fat. In children who are otherwise healthy, weight gain most often happens because a child takes in more calories than they use.

Why is it important for my child to learn good eating and exercise habits?

Good nutrition and regular physical activity can help your child achieve and maintain a healthy weight. If you teach your child good eating and exercise habits when they are young, those good habits will continue to benefit your child as they grow into an adult. Staying fit helps prevent the health problems that being overweight or obese can cause later in life, including the following:

• Heart disease
• Diabetes
• High blood pressure
• High cholesterol
• Asthma
• Sleep apnea
• Some types of cancer

Severe obesity can cause liver problems and arthritis.

A child who is overweight or obese also may be teased or bullied about their weight, feel bad about their body, or feel isolated and alone. These feelings can interfere with a child’s ability to learn, make friends, and interact with others.

It is important for parents to role model healthy behavior for their children. Be supportive as your child works to achieve a healthy weight. Use language that describes being healthy and strong. Avoid language that focuses on weight loss, dieting, and achieving a certain size. Most of all, be positive and encouraging.

Path to improved health

By teaching and encouraging healthy eating habits, you are giving your child important tools for a lifetime of healthy living. You can shape your child’s views on healthy eating by setting a good example.

Help your child make healthy food choices

• Be a good role model. Choose healthy foods and snacks for yourself.
• Have healthy snacks (for example, fruits like apples and bananas, and raw vegetables like carrots and celery) readily available in your home.
• Include plenty of low-fat proteins, vegetables, and whole grains in the meals you make.
• Be persistent in your efforts to introduce healthy food options. Children are not always open to new things right away.
• Teach your child how to make healthy choices for school lunches.
• Avoid fast-food dining. If you do eat at a fast-food or sit-down restaurant, choose the healthiest options available.
• Forget the “clean plate rule.” Let your child stop eating when they feel full.

How can I encourage my child to be more physically active?

As a parent or primary caregiver, you have a lot of influence on your child. Although you may not realize it, what you do affects the choices they make. If your child sees you being physically active on a regular basis, they will be more likely to be active, too.

Make physical activity part of your family’s normal routine. For example, you might take the dog for a walk together each morning or play basketball before dinner every evening. Find physical activities that you enjoy doing together as a family.

Limit your child’s screen time to no more than 1 to 2 hours a day. Screen time includes playing video or computer games, surfing the Internet, texting, and watching TV or DVDs. Set a good example by limiting your own screen time, too.

Things to consider

Watch for any changes in your child’s usual eating or exercise habits. For example, does your child seem to be eating out of boredom, for comfort, or in response to other emotions? This is called “emotional eating.” Emotional eating can lead to weight gain. It may also be a sign that your child is struggling to deal with feelings like depression or stress.

Pay attention to the warning signs of an eating disorder. These include being overly concerned about calories, having anxiety about body weight, not eating at all, binge eating, or exercising excessively. Eating disorders such as anorexia and bulimia are unusual in children, but they can occur. The risk increases as a child grows into a teen and young adult.

If you have any concerns about your child’s behavior, be sure to contact your family healthcare provider.