There is a lot of information in today’s media about childhood obesity, our current obesogenic environment and the associated risks they may have on the health and vitality of our next generation. With all this bombardment of scary statistics it is common for parents to feel concerned. They may ask you “Should I weigh my child?” or “what is the right weight for my child?” Let me share my thoughts on how you can tackle the topic of a child’s weight.

Monitor their height and weight trends

Adults can assess their relative weight category by their Body Mass Index or BMI using their height and weight, however this is not appropriate for children as they are still growing. Instead, children’s height and weight should be measured along growth percentiles. The earlier this is done the better to set a baseline value and then to monitor and track their progress as they grow. Remind anxious parents that it is normal for their child to go through phases of growth and weight gain, but to look for the trends and aim for their weight percentile to be relative to their height percentile. Remember that one off measurements can be misleading particularly if they are experiencing a growth spurt, so follow their trends.

Focus on healthy eating

In todays world where fast food and high kilojoule snacks are advertised everywhere, it is important that children have a good understanding of what normal healthy eating looks like. Ensure children (and parents) have a good focus on ‘everyday’ foods such as dairy, wholegrains, lean meats, fruit and vegetables and limit ‘sometimes’ foods or discretionary choices such as lollies, chips, soft drink and fast food. It can be a good idea for the whole family to focus on healthy eating and maintaining a healthy weight so a helpful strategy is to try not to keep treat foods in the home.

Teach them how to eat

Children tend to ‘do as you do’ so it’s important that they learn healthy eating habits from their parents. Parents will also help them to develop a positive body image and healthy relationship with food that they will nurture as they themselves grow older. Being a good role model isn’t just showing your kids what to eat, it also means teaching them how to eat. Encourage them to be aware of their own appetite signals; to eat sensibly when they are hungry and most importantly, to stop when they are content. Going through puberty and/or a growth spurt places increased energy and nutritional demands on their body so they will most likely experience a corresponding increase in appetite. At these times, make sure the fridge and pantry are stocked with healthy and satisfying options!

Have your child assessed

If parents genuinely have concerns about their child’s weight, I recommend that you make an appointment with an Accredited Practising Dietitian. Initially parents should come in without their child for a consultation to discuss weight management strategies and goals without putting too much pressure or unwanted attention on the child. As a family, I’d also advise to try and avoid promoting ‘weight loss diets’ or any ‘diet’ for that matter. Dieting is not recommended for children unless done under the guidance of a healthcare professional as by making some healthy improvements for the whole family many kids can grow into their height. Restricting kilojoules in children who may be still growing has the potential to affect their height, bone and brain.

There is no correct weight for any one child; the taller they are, the more they’re likely to weigh. Everyone is different and children will grow and develop at their own rate based on many factors. Don’t be hesitant to talk to a Dietitian if you’re concerned about their weight.

Melanie McGrice (AdvAPD) is one of Australia’s best known dietitians. She is a highly respected author and health presenter on nutrition and dietary issues – and a lover of great food! Learn more about dietary recommendations for menopause or other health conditions or join her free nutrition and wellbeing network at www.melaniemcgrice.com.au