How to Help a Child Who’s Underweight (Ages 5 to 8)

Helping an overweight child achieve a healthier weight requires a balanced approach focused on good nutrition, physical activity, and emotional well-being. The goal is to encourage lifelong healthy habits rather than just short-term weight loss.

Understanding Your Child’s Weight

Before making any changes, it’s important to determine if your child is truly overweight. A doctor can evaluate their weight using:

• Growth charts to track height, weight, and body mass index (BMI).
• Family history to understand genetic factors influencing weight.
• Diet and lifestyle assessment to identify eating and activity patterns.

Encouraging Healthy Eating Habits

Rather than restrictive dieting, focus on nutrient-rich foods and healthy portion sizes.

• Include a variety of foods: Fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Limit processed and sugary foods: Reduce sugary drinks, fast food, and snacks high in added sugar.
• Make mealtimes positive: Sit together for meals without distractions like TV or devices.
• Control portion sizes: Use smaller plates and encourage slow eating to recognize fullness cues.
• Avoid food as a reward or punishment: Encourage a healthy relationship with food.

Promoting Physical Activity

Regular physical activity helps with weight management and overall health.

• Encourage fun activities: Sports, dancing, bike riding, and playing outside.
• Limit screen time: Reduce time spent on TV, video games, and tablets.
• Be active as a family: Walks, hikes, and active games can make exercise enjoyable.

Building a Supportive Environment

• Lead by example: Show healthy eating and exercise habits yourself.
• Encourage self-confidence: Focus on health, not appearance, and avoid negative comments about weight.
• Ensure adequate sleep: Poor sleep can contribute to weight gain.

When to Seek Help

If weight management efforts aren’t working or if emotional issues like stress eating arise, consider consulting a pediatrician, nutritionist, or child psychologist.

By creating a healthy, supportive environment, children can develop lifelong habits that promote a balanced weight and overall well-being.