Nurturing healthy steps: understanding child growth and weight
At HEALTHY STEPS, we believe every child deserves a healthy start. This page is dedicated to helping you understand and support your child's healthy growth and weight, ensuring they thrive for years to come.
The essence of healthy growth
The most important takeaway from this page is that understanding your child's healthy growth and weight is key to their overall well-being. It's about providing the right support for them to flourish, both physically and mentally.
Addressing parental concerns about healthy food
This page is for parents, carers, and grandparents who often worry about providing healthy food for their children. Their biggest concern often revolves around ensuring their child gets adequate nutrition and maintains a healthy weight without constant battles over meal times. We aim to ease these worries by offering clear, actionable advice.
Understanding your child's weight
"How much should my child weigh?" is a common question for parents. While our children are weighed regularly as babies, as children grow and develop at different rates, it is not always easy to tell if they are a healthy weight. We provide practical insights and resources to help you understand what's normal and when to seek advice.
Feel more confident in supporting your child
After reading this page, we hope you feel more confident in supporting your child's healthy growth and weight. We encourage you to try new healthy recipes, engage in active play together, and seek more support from us or healthcare professionals if needed. Remember, every small step makes a big difference.
Child healthy growth and weight
"How much should my child weigh?" is a common question for parents. Our children are weighed regularly as babies, but as children grow and develop at different rates it's not always easy to tell if they are a healthy weight.
Our history
How to check your child is a healthy weight
Measure their BMI
For children and young people aged 2 to 18, you can check their weight by working out their body mass index (BMI) using the NHS BMI calculator.
A child's BMI tells us if their weight is right for their height, and the result is given as a centile (or percentile). For example, a healthy weight result is between the 2nd and 90th centile.
The BMI calculator takes into account age and sex, as well as height and weight.
If you are concerned about your child's weight or growth, contact a GP or school nurse.
Overweight (including very overweight)
Children gain weight as they grow and develop and it’s not always easy to know if this growth is healthy or if they are above the expected weight range for their age, sex and height.
It can sometimes be hard to encourage children to eat a healthy diet and stay active.
If you are not already doing so, making changes to their diet and lifestyle like getting them eating well and increasing their activity levels can help keep them healthy as they grow.
6 ways to help your child with their weight
Small lifestyle changes can make a big difference – try these top tips.
1. Find some support
Speak to your child's school nurse, GP or practice nurse who will help support your family with diet and lifestyle changes if needed.
2. Make some healthier food swaps
There are lots of easy ways to cut back on sugar, salt and saturated fat – get started with our top tips and simple swaps.
4. Try some new recipes
Get inspiration to help your family eat well every day.
5. Get moving
Try boosting your family's activity levels in 10-minute bursts with our Disney inspired playalong games.
6. Less screen time, better sleep
Sitting around too much makes it more likely your child will put on weight, and can affect how well they sleep. Sleeping well helps kids develop, stay healthy and perform better at school.
Getting kids moving doesn’t have to be perfect – it just has to be playful - and it can be done in short bursts. Whatever your kid is into, there's a way of moving that they'll love, and that can easily fit into your day.
Here are a few ideas to get you started:
1. Make movement fun indoors
Turn everyday tasks into games – race to tidy up, dance in the kitchen while dinner's cooking, or try a quick online workout like 'Activate'. Movement doesn't need to look like 'exercise', it just needs to be fun!
2. Get outside, whatever the weather
A brisk game of tag or a trip to the park can warm everyone up and kids see it as play, not a chore. So, wrap up and get out there!
3. Turn the school run into an adventure
Walk, scoot or cycle when you can. Make it playful – count dogs, race to lampposts, or invent your own challenges. It’s sneaky exercise that they'll love.
4. Keep it relaxed and role model it
There are so many different types of sport to try out, and remember that not every child loves competitive activities, and that's OK! Try things like frisbee, swimming or cycling. Most importantly, show them how you enjoy being active – they'll follow your lead.
5. Explore local activities
Look out for free or low-cost events. A change of scene can spark new interests and keep things exciting.
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