Prevention

Ways to Maintain and Control Your Children's Weight

There are many ways in which parents can be responsible for maintaining children's weight. While diet and exercises control is important, the first step is to be aware of the issue and whether your children is in risks of overweight.

BMI Value:

     The BMI or Body Mass Index is a number value that is calculated based on a child's weight and height. It is a reliable indicator of body fat for children. The BMI does not measure fat directly but rather using a child's weight and height to find a corresponding fat measurement.
     After acquiring the BMI value, it is then plotted into a percentile. The percentile shows what your child's BMI value is in comparison to other children in same age and sex. Here is a chart provided by Centers for Disease and Control Prevention (CDC):
    

Weight Status Category	Percentile Range
Underweight	Less than the 5th percentile
Healthy weight	5th percentile to less than the 85th percentile
Overweight	85th to less than the 95th percentile
Obese	Equal to or greater than the 95th percentile

     Realizing your children's BMI value and its percentile can help you become more aware of the situation that your children is in. BMI value is a screening tool that is easily accessible and quickest way to assess if your children is in risk of overweight or obese.

Healthy Eating:

• Fresh Fruits: Fruits contain many nutrients and vitamins that are so important in children's diet. However, fresh fruits should not be substituted with fruit juices, even those that labels "100% Juice." Many of these juice beverages contain high amounts of added sugar that can cause even more weight gain on children. So instead of packing your children 's lunch box with a juice box, try packing it with a whole fruit. It can surely make a difference.
• Fresh Vegetables: Fresh vegetables contain the fibers that are beneficial to children's body. These fibers can help with children's metabolism and digestion. Without the supply of fibers found in vegetables,  your children may suffer from poor digestion problem and constipation.

Daily Exercising:

• Strong evidence supports that physical activities can help children maintain and prevent excess weight gaining. It is recommended that children should do at least 60 min of physical activity each day. For children, exercising does not have to be vigorous. Children have a natural tendency to run around and play. These "play times" are important for the development of children's cognitive, motor, and social skills (Koplan, 2005).