You love to pinch your toddler's chubby cheeks, to kiss his dimply knees and squeeze those plump little arms. But is there possibly too much to squeeze? When it comes to assessing your child's weight, it isn't always easy to tell. Still, it's crucial for your toddler's health that you figure out if he's packing more pounds than he should. Being an overweight toddler can set your child up to become an overweight adult, and that can put him at increased risk for all kinds of medical problems, including heart disease, diabetes and cancer. With childhood obesity at an all-time high in this country (an estimated 14 percent of kids ages two to five are obese), you'd be smart to determine if your child is tipping the scales toward obesity, so you can do something about it now.
Where do you start? The Centers for Disease Control and Prevention (CDC) and the American Academy of Pediatrics (AAP) recommend that you calculate your child's body mass index (BMI) — an indicator of body fat based on weight and height that can help you assess whether your child is overweight or obese.
To figure out your child's BMI, you need to get accurate measurements of your tot's height and weight. Then, enter this information into the CDC's BMI Percentile Calculator. The results will tell you your child's BMI percentile for his age and gender. If he falls between the 5th and 85th percentiles, then he's considered to be at a healthy weight. If he falls at or above the 85th percentile he’s overweight, and if he’s at the 95th percentile or above he’s considered obese.
But before you assume the worst, keep in mind that your toddler's BMI isn't the only factor to consider. It's merely a starting point — one way to gauge whether your child is overweight. And it's important to note that some kids who are muscular tend to have high BMIs without being overweight. So, once you learn your child's BMI, take that information with you to your pediatrician so you can get a full assessment of your child's weight.
In the meantime, focus on feeding your little one healthy foods and getting him to be active. Here's how:
- Consistently serve up nutritious foods such as fruits, vegetables, whole grains and low-fat dairy foods.
- Go easy on processed, high-fat, and fast foods.
- Limit the juice in your toddler’s sippy cup to four ounces per day (or dilute his juice with water to make it last longer and cut the calories in each swig, and avoid sugary sweetened drinks like soda).
- Have consistent snack times and mealtimes (broken down into six mini meals) instead of letting your toddler graze throughout the day, which can lead to overeating.
- Let your child feed himself (as opposed to you spooning out each bite) and let him stop when he's ready. He has a better sense of how hungry he is than you do. This will help him learn to listen to his own hunger and fullness cues.
- Don't reward your tot with treats. That can lead to an unhealthy, emotional relationship with food.
- Try to limit screen time to one hour a day or less. This will allow more time for physical activity.
- Look for ways to be active together. Take your child to the park, go on walks together, and consider family activities like hiking and biking.
- Walk the walk — or run the run. Eat well and exercise yourself. When you model a healthy lifestyle, your child will be more apt to follow your lead.