Health officials recommend using the age-weighted body mass index (BMI-for-age) as one way to determine if your child weighs too much.

How to calculate BMI-for-age

Divide weight by height squared, multiply by of 703 (U.S.) or 10,000 (metric); example for a child 45 in. (114 cm) tall, weighing 45 lbs. (20.25 kg)

U.S. measure		Metric measure
45 lb. ____________	x703 = 15.6	20.25 kg _____________	x10,000=15.6
45 in. x 45. in		114 cm x 114 cm

How much is too much

For BMI above those listed, child is considered overweight

Ideas to get your children moving

Got a budding couch potato?

• Be a good role model. You can't expect your child to run laps while you're vegging out in the La-Z-Boy.
• Carry around water bottles to avoid the temptation of soda.
• Let kids choose the fruits and vegetables of their choice at the grocery store. Plan and prepare meals together.
• Don't use food as a reward or a bribe.
• Don't make eating a performance issue by teaching kids to clean their plates.
• Skip buying soft drinks and high-calorie snack foods. Keep a variety of healthful snacks on hand at home. Prewash grapes or a mix of cereal, nuts and died fruit in plastic baggies make for convenient snacks.
• Make sure your child eats breakfast every day. Skipping breakfast can leave her foraging all day.
• Slow down. Make meals last longer than 10 minutes by turning off the TV and having a conversation during dinner.
• Eat dinner as a family in the kitchen or dining room. The TV room should be off-limits.
• Set limits on TV time. Instead walk to the park, play catch or ride bikes after dinner.
• Focus on your child's health and positive qualities, not his weight.

Sources: L. Kathleen Mahan, R.D; American Dietetic Association; NIH's Weight-Control

Eat Less, move more - But how much?

Children are supposed to get 60 minutes of physical activity - moderate or vigorous - each day. This is more than double what most kids get. To up their exercise quotient:

• Make it fun. Plan an evening playing miniature golf, turn off the TV and start a game of freeze tag or buy a kite and head to the park.
• Assign kids household chores. Walking the dog, dusting, vacuuming raking (and jumping in) leaves all burn calories and ease your load.
• Work movement into daily activities. Park farther from the store, race up the stairs and walk your kid to school rather than drive if you're able.

• The current recommendations are 6-9 servings of grain, 3-4 vegetables, 2-3 fruits, 2-3 servings of milk and about 4-6 ounces of meat a day.
• Give your portions sizes a reality check. A heaping plate of spaghetti may be four servings, not one. A serving of grain is one slice of bread or half-cup of cereal.
  
  A serving of cheese should be about the size of four dice. A handful of grapes counts as a serving of fruit

• To order family healthy eating and activity packets from Children's Hospital, call the Children's Resource Line at 206-987-2500 or toll-free 1-866-987-2500 and select Option 4.
• VERB, the CD's campaign to get adolescents moving
  Kids , check out www.verbnow.com
  Parents, visit www.verbparents.com
• Helping your overweight kid: www.niddk.nih.gov/health/nutrit
• Healthy weight information for kids, teens and parents:
  www.kidshealth.com
• USDA Food Guide Pyramid for Young Children