What is BMI?
BMI stands for Body Mass Index. It uses height and weight to see how much body mass a person has. Too much body fat can lead to serious health problems we don’t want our children to have, like:

• Heart disease
• Diabetes
• Asthma
• Cancer
• Arthritis

How do I know if my child is at a healthy weight?
Your child’s doctor will use a growth chart to see what your child should weigh based on height, weight, and age. This chart is approved by the American Academy of Pediatrics. See the Learn section of this web site for more information.

Can I tell if my child is overweight just by looking at them?
No. A doctor will use your child’s BMI to determine if your child is at a healthy weight. Your doctor should compare your child’s BMI with a growth chart to see if they’re in a healthy range.

What if my family is just big-boned?
Body frame is different from body fat. BMI takes body frame into account. Carrying too much fat is not healthy at any age. If your child’s weight is more than what is considered a healthy weight based on the BMI charts, then your child may be overweight or obese.

If children are active, does that mean they are healthy?
Not necessarily. All kids need to eat right and be active to be healthy. Just remember:
5—Five fruits and veggies each day
2—No more than two hours of TV or computer time
1—At least one hour of active play (get their hearts pumping)
0—Zero sweetened drinks—no soda or fruit juice
See the Learn section

What is moderate to vigorous physical activity?
Any activity that increases breathing or heart rate such as:

• Walking fast
• Running
• Skipping
• Jumping
• Dancing
• Swimming
• Riding a bike

Note: Kids have become so inactive in recent years that even regular play can cause them to breathe hard. This should not be mistaken for asthma. If your child does have asthma, encourage them to play, and if they cough or breathe hard take them to see their doctor to make sure their asthma is under control.

How do I talk with my child’s doctor about their weight?
Be informed and be direct. Ask for your child’s BMI percentile, so you know what range your child is in. Then ask your doctor what you can do to keep it at a healthy level, or improve it. See the Talk with My Doctor section of this web site for more information.

What is considered good nutrition?
Eating a balanced diet full of lean meats, fruits, and vegetables is a good way to start. A sweet treat is okay once in a while—but not every day! If your child fills up on junk, they won’t have room for the healthy food they need. Just remember:

• 5—Five fruits and veggies each day
• 0—Zero sweetened drinks—no soda, fruit juice, or flavored milk; low-fat milk or water is best
• See the Learn section of this web site and visit MyPyramid for preschoolers and kids at http://www.mypyramid.gov/.

How can I help my child when they are away from home?
Teach your child about 5-2-1-0. Explain how being healthy will help them do things they enjoy at school, on the playground, and at home.

• You can lead by example. Children learn by watching others and doing activities with others.
• Pack healthy snacks such as cut-up fruit with plain low-fat yogurt.
• Teach them what the healthy choices are if they go to a fast-food restaurant.
• Talk to your childcare provider about healthy snacks.
• Involve all your family and friends to encourage healthy habits. Explain which foods and activities you want for your child.
• See the Learn section of this web site for more tips.

How do I talk to my child without causing an eating disorder in them?

• Focus on being healthy, not weight. Set a good example. Be a role model for healthy eating and healthy activity.
• Make healthy foods available—try to limit unhealthy snacks in your home. (If they are not in the cupboard, kids won’t eat them.)
• Stick to 5-2-1-0 for the whole family.
• Make a plan for everyone to be healthier. Be active as a family.
• Work with your doctor.
• See the How to Talk with My Child section of this web site for more tips.

Maintaining a healthy weight

Will my overweight child outgrow their excess pounds?
Some children will and others will not. A child’s weight may be due to genetics. In either case, 5-2-1-0 is a way to ensure that your child is healthy and fit.

What if my doctor has not brought up my child’s weight?
Bring it up with your doctor. Ask for your child’s BMI percentile, so you know what range your child is in. Then ask your doctor what you can do to keep it at a healthy level, or improve it.

• Make a list of things you want to talk with the doctor about, including overall health and weight.
• See the Talk with My Doctor section of this web site for more information.

Should I put my child on a diet?
No. Dieters often lose weight and then gain it back. Build 5-2-1-0 into your life for the whole family.

• Changing behavior takes time, but you can do it by making small changes.
• If kids learn how to eat well and be active when they are young, these good habits stay part of their life.
• Kids who are overweight or obese at age 2 or 3 often grow up to be overweight or obese adults; 5-2-1-0 helps teach kids early so that they can grow up to be healthy.

I’ve done everything I can. Why is my child still overweight?

• Check to see what your child may be eating when away from home. Some school cafeterias have a swipe card that shows parents what their child eats at school.
• Talk with your childcare provider to see what is being served and what your child eats.
• Look for hidden calories. Examples: dairy products, mayonnaise, or salad dressings.
• Double-check your portion sizes. Plates are much larger than they used to be, so filling up a plate with food adds hundreds of extra calories.
• Check your cupboards to see if there is unhealthy food that your child may be eating when you are out of sight.
• Keep a daily journal of what your child eats, how much physical activity they get, and how much time they spend on the computer and watching TV. Share this with your doctor.
• Talk to your child about his/her eating habits and see if they are eating when they are hungry, bored, or sad.
• Talk with your child’s doctor about your concerns.

What if I cannot afford to buy fresh fruits and vegetables?

• Buy fruits and vegetables when they are in season (and less expensive).
• Look for sales. If the price is lower when you buy in bulk, share the cost with a friend.
• Freeze or can extras for a later date.
• Frozen foods from the grocery count! They have many vitamins and minerals.

Do canned fruits and vegetables count?
Yes! The American Dietetic Association says, “Canned fruits and vegetables are good substitutes for fresh produce and sometimes may be healthier.”

• Choose fruits packed in their own juices.
• If vegetables have been packed with a lot of salt, rinse them well.

How do I get my child to be more physically active?
Kids mimic what they see. If you are active, they will be more active. If you sit and watch TV, they will too.

Active play does not have to be in a league or team. Pick activities such as—tag, jump rope, bike riding, fast walking, double Dutch, or swimming at a school or recreation center.

Make it about having fun—not about weight.

How can I get more physical activity?
You don’t have to go to a gym to be active!

Here are some ideas to help you increase your physical activity:

• Play with your child.
• Take a walk with other families.
• Go for a bike ride.
• Dance.
• Walk to the bus stop that is not the closet one to your home.
• Park away from work or the grocery store to get a few more steps in.
• Take the stairs, not the elevator.
• Run in place while watching your favorite TV show.