What can the family do to help a child reach a healthy weight?

Families can play a crucial role in supporting a child to reach a healthy weight by adopting collective lifestyle changes rather than targeting the child alone. The goal is often not rapid weight loss, but rather gaining weight at a slower pace while the child continues to grow in height. Efforts should focus on adopting sustainable habits that include nutrition, physical activity, sleep, and a supportive home environment [1].

Strategies for Balanced Healthy Nutrition

Children need a nutrient-rich diet to support their growth. Dietary guidelines recommend offering a variety of foods such as fruits, vegetables, whole grains, and low-fat dairy products or fortified alternatives. It is essential to reduce high-calorie foods and sugary drinks, replacing them with nutritious options. Make healthy foods easily accessible within the home, and avoid using food as a reward or a means of pressure [1].

Age-Appropriate Physical Activity

Physical activity is an essential part of a child's daily routine. For children and adolescents aged 6 to 17, it is recommended to get at least 60 minutes of physical activity daily, and it does not need to be all at once [3]. This activity should include aerobic, muscle-strengthening, and bone-strengthening exercises. For younger children (3-5 years), activity and movement should be encouraged throughout the day to support their healthy growth and development [1].

Managing Screen Time and Sleep

Spending long periods in front of screens is linked to an increased risk of obesity, and the blue light emitted from them may disrupt sleep. Instead of imposing a blanket ban, it is recommended to work with a healthcare professional to create a "Family Media Use Plan." Devices should be kept out of bedrooms, especially before bedtime, to ensure the recommended hours of sleep are achieved, which vary based on the child's age group [1].

Emotional Support and Changing the Home Environment

Children learn by imitation, so parents being role models in their healthy habits serves as a strong motivator. A parenting style that combines warmth with setting clear boundaries enhances a child's ability to adhere to healthy behaviors. It is important to reduce stress related to weight and provide a stimulating home environment. For more specialized information on how to assess growth, see our article on Childhood Obesity: Growth Curve Assessment, Family Plan, and the Role of Nutrition and Activity (Arabic).

When Should You Consult a Doctor?

If you are concerned about your child's weight, the first step is to talk to a doctor or dietitian. The doctor will assess the condition based on Body Mass Index (BMI) and compare it to growth curves, while taking into account family history and general health. Do not make decisions to impose strict diets without medical supervision, as this may lead to a deficiency in essential nutrients for growth [1].

Medical references

• Helping Your Child Who Is Overweight
• Obesity in Children