As a parent, I understand firsthand that we do whatever it takes to keep our children healthy and well. Managing a child’s weight can be particularly challenging, as many families feel ashamed or hesitant to seek help from any health professionals, including a paediatric dietitian when their child is overweight. However, there is absolutely no shame in seeking professional support, it is the right thing to do if you are struggling with your child’s weight and want to ensure they stay healthy and well in the long term.
In today’s fast-paced world, it is easy to grab foods that are high in energy yet low in nutrients. With the demands of work, school drop-offs and pick-ups, and extracurricular activities, it is no surprise that families often rely on convenient, ready-to-eat foods that require minimal or no preparation. However, making small, consistent changes to your child’s diet can have a significant impact on their overall health.
Is it important to maintain a healthy weight?
To put simply, yes it is important to maintain a healthy weight. A child is considered overweight when their weight is above the recommended range for their height. Obesity is a more serious form of being overweight and can put extra strain on a child’s body, increasing the risk of:
- Type 2 diabetes, cardiovascular issues, joint problems, fatty liver, and even certain cancers
- Low self-esteem, poor body image, and an increased risk of mental health issues such as depression and anxiety
- Social difficulties, including being bullied at school
- Being overweight or obese in adulthood
Why is my child overweight or obese?
One of the most common reasons for childhood overweight and obesity is an energy imbalance, where a child consumes more energy (kilojoules) than they burn through daily activities and growth. There are other reasons why a child could be overweight or obese, such as genetics, certain medical conditions, and medications.
It can also be difficult to recognise when your child is overweight because you see them every day. This is why regular check-ups with your GP or paediatrician are important to monitor growth. Most health professionals use growth charts to track your child’s growth through the years. A child may be considered overweight if their weight percentile is significantly higher than their height percentile in the growth chart.
What can I do to help my child?
One of the best ways to support your child in achieving and maintaining a healthy weight is through lifestyle modifications. This includes making changes to their diet, increasing physical activity, and reducing sedentary behaviours. Children needs more sleep than adults, and it is also important to ensure your child gets adequate sleep, as poor sleep can affect concentration, mood, and overall health. I will focus specifically on changes that you can make with your child’s nutrition intake.
Did you know?
A child can be overweight yet still malnourished. Malnutrition does not only mean being underweight—it also refers to not getting the right balance of nutrients, whether it be macronutrients (carbohydrates, proteins, and fats) or micronutrients (vitamins and minerals).
Dietary changes for the family
Children learn best by example, so you are likely to get better success when dietary changes are made as a family. Here are ten practical strategies you can implement as a family:
- Choose lean cuts of meat or poultry, trim off any visible fat before cooking.
- An easy swap that you can start from your next grocery shopping day
- Choose less processed foods and include more wholefoods
- For an example: choosing wholegrain bread over white bread can help your child to feel full longer, reducing the need to eat more frequently between meals
- Offer more fruits and vegetables by them readily available through the day.
- Aim to fill half the plate with salad or non-starchy vegetables at every meals
- Aim to have either a piece of fruit or vegetable at every snack
- Choose low fat or skim dairy options, or look for low-fat options whenever possible
- Swap regular milk for skim milk, or choose low-fat food options such as 99% fat-free mayonnaise over regular mayonnaise
- Limit sugary drinks to special occasions only.
- Choose water as your main choice of drink through the day.
- Skim milk is suitable as a drink, provided they do not exceed their recommended dairy needs as according to their age
- Save treat food for special occasions only, rather than offering them daily.
- Treats such as pastries, chocolates, chips, lollies, biscuits and cakes are usually high in energy, fat, salt or sugar, as well as low in nutritional value.
- Avoid keeping treat foods in the house.
- Show love in ways other than food, such as spending quality time together, giving hugs, or telling your child how much you love them.
- Sit down and eat together as a family for all meals and snacks.
- It is easier to eat more than what your body need when you are not paying attention to your food.
- Take this as an opportunity to bond together as a family
- Practice mindful eating.
- Encourage your child to check whether they are eating out of hunger, boredom or just because food is available
- Teach your child that it is okay to stop eating when full.
- Do not pressure your child to finish everything on their plate! Be a role model yourself by leaving some food on your plate when you are feeling full.
- Use healthier cooking methods that uses less fat such as grilling, baking, stir-frying, or steaming instead of deep frying.
- This can mean eating the same food but having less energy in that same meal
How much food should my child eat?
The Eat for Health website provides excellent resources and guidance on recommended portion sizes for children across different age groups. Below shows how much food a child should eat from the 5 food groups, and what is an example of a serve size
| Age (years) | Vegetables | Fruit | Grains | Meat or meat alternatives | Milk & Dairy |
| 2-3 | 2½ | 1 | 4 | 1 | 1½ |
| 4-8 | 4½ | 1½ | 4 | 1½ | 1½ – 2 |
| 9-11 | 5 | 2 | 4-5 | 2½ | 2½ – 3 |
| 12-13 | 5 – 5½ | 2 | 5-6 | 2½ | 3½ |
| 14-18 | 5 – 5½ | 2 | 6 | 2½ | 3½ |
Fruits
- 1 medium fruit (e.g., apple or pear)
- 2 small fruits (e.g., kiwi or mandarin)
- 1 cup of canned fruit (preferably in natural juice / with no added sugar)
Vegetables
- ½ cup cooked vegetables (e.g., broccoli, brussel sprouts or carrots)
- 1 cup uncooked leafy greens (e.g., lettuce, baby spinach, cucumbers)
- ½ cup cooked legumes, which can also serve as a protein source for vegetarians
- 1 medium tomato
Dairy
- 1 cup (250 ml) milk
- 1 tub (200g) yogurt
- 2 slices of cheese
Tip: Calcium-fortified plant-based milks like soy can be a good dairy alternative
Grains
- 1 slice of bread
- ½ cup cooked rice, pasta, porridge or quinoa
- ¼ cup muesli
- 1 crumpet or 1 English muffin
Tip: Choose whole grains or high fibre option to boost fibre intake
Meat or meat alternatives (high protein foods)
- 65g cooked red meat (beef, pork, lamb or veal) – about the size of a deck of cards or size of your palm
- 80g cooked lean poultry (chicken or turkey) – about the size of a smartphone
- 100g cooked fish (115g raw) – about the size of your whole hand (palm and fingers) or one small can of fish
- Vegetarian / meat alternatives: 1 cup cooked legumes or beans, 2 eggs, or 170g tofu – about the size of a small paperback book
Refer to the Australian Dietary Guidelines here
Otherwise, I also recommend the illustrated dietary guidelines available from Raising Children’s Nutrition Guide
Physical activity
Aim for at least 60 minutes of moderate physical activity daily, as recommended by the “physical activity and exercise guidelines for all Australians”. This might sound like a lot, but you can break it down into smaller segments, such as three 20-minute sessions throughout the day.
Regular physical activity not only helps with weight management but can also improve mood and strengthens family bonds when families exercise together. Consider activities like jogging, bike riding, dancing, or playing at the park together.
For more information on activity guidelines, visit the physical activity and exercise guidelines for all Australians.
Next steps?
If you are still concerned about your child’s weight, book an appointment with your GP or paediatrician to discuss your concerns. Try implementing some of the strategies above and, if needed, seek support from a paediatric dietitian who can provide tailored advice for your child and family’s specific needs.
