STRATEGIES TO MAINTAIN HEALTHY WEIGHT IN CHILDREN Adapted from the Alliance For A Healthier Generation: https://www.healthiergeneration.org/ Dietary intake: • Eat a diet rich in fruits and vegetables (2 1/2 cups to 6 1/2 cups of fruits and vegetables each day) • Oﬀer water or milk instead of sugary fruit juices and sodas • Eat a diet rich in calcium • Eat a diet high in ﬁber • Limit fast food and junk food • Choose healthy sources of protein such as lean meats, nuts, and eggs Physical activity: • Limit screen time (television, movies, computer games and web browsing) to one or two hours each day Eating behaviors: • Eat breakfast daily • Limit eating out at restaurants, particularly fast‑food restaurants • Encourage family meals in which parents and children eat together • Limit portion size

STRATEGIES TO MAINTAIN HEALTHY WEIGHT IN CHILDRENcontent.highmarkprc.com/Files/EducationManuals/... · Children of healthy weight should participate in 60 minutes of moderate to vigorous

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Page 1: STRATEGIES TO MAINTAIN HEALTHY WEIGHT IN CHILDRENcontent.highmarkprc.com/Files/EducationManuals/... · Children of healthy weight should participate in 60 minutes of moderate to vigorous

STRATEGIES TO MAINTAIN HEALTHY WEIGHT IN CHILDRENAdapted from the Alliance For A Healthier Generation: https://www.healthiergeneration.org/

Dietary intake:• Eatadietrichinfruitsandvegetables(21/2cupsto61/2cupsoffruitsandvegetableseachday)• Offerwaterormilkinsteadofsugaryfruitjuicesandsodas• Eatadietrichincalcium• Eatadiethighinfiber• Limitfastfoodandjunkfood• Choosehealthysourcesofproteinsuchasleanmeats,nuts,andeggs

Physical activity:• Limitscreentime(television,movies,computergamesandwebbrowsing)tooneortwohourseachday

Eating behaviors:• Eatbreakfastdaily• Limiteatingoutatrestaurants,particularlyfast‑foodrestaurants• Encouragefamilymealsinwhichparentsandchildreneattogether• Limitportionsize

Page 2: STRATEGIES TO MAINTAIN HEALTHY WEIGHT IN CHILDRENcontent.highmarkprc.com/Files/EducationManuals/... · Children of healthy weight should participate in 60 minutes of moderate to vigorous

Health care professionals who wish to support obesity prevention in clinical, school, and community settings should:• Activelyengagefamilieswithparentalobesityormaternaldiabetes,becausethesechildrenareatincreasedriskfor developingobesityeveniftheycurrentlyhavenormalBMI.

• Encourageanauthoritativeparentingstyleinsupportofincreasedphysicalactivityandreducedsedentarybehavior, providingtangible,motivationalsupportforchildren.

• Encourageparentstomodelhealthydietsandportionsizes,physicalactivityandlimitedtelevisiontime.

• Promotephysicalactivityatschoolandinchild‑caresettings,includingafter‑schoolprograms,byaskingchildren andparentsaboutactivityinthesesettingsduringroutineofficevisits.

Children of healthy weight should participate in 60 minutes of moderate to vigorous physical activity daily, unless contraindicated:• The60minutescanbeaccumulatedthroughouttheday.

• Ideally,suchactivityshouldbeenjoyabletothechild.

• Whereassomehealthandpsychologicalbenefitsmaybeattainedbyachievingthe60‑minutegoal,greaterduration shouldyieldincreasedbenefit.

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