What does a healthy lifestyle for a 5 year old look like?

[Hookie]

So we have had a call from the school nurse to say DS (5.1) is overweight. This is not unexpected - he has always been around the 91st centile for weight, he is tall, and just generally big and solid - size 13 feet. He definitely has a bit of a tummy. He looks a lot bigger than many other children in his class - he's never looked skinny.

I've never had any weight problems and taken for granted that we have a fairly healthy lifestyle. I cook mostly from scratch, try to walk everywhere, never insist they finish what's on their plate or eat more of something, we hardly ever have puddings. I try to encourage them to have fruit if they want a snack, and they don't have chocolate or sweets as a matter of course.

He does eat more than most other children we see, but he knows his own appetite. When he has packed lunch he'll have a small bit of homemade cake or flapjack and he'll leave this if he's full.

I feel I am battling genetics a bit. His maternal grandmother and uncle are obese, as was his grandmother's mother. DH is of a similar build - not skinny and inclined to put on weight. They just to seem to be of that body type.

I don't want to put him on a 'diet', but I could do with some tips on what a healthy lifestyle and diet would be - meal and snack ideas, how much exercise and so on. I probably sound really dumb but I don't really know what to do and feel a bit overwhelmed by it all. He has a younger brother who also eats loads and I'd like to make sure I'm doing everything to help both of them be as healthy as possible.

Thanks

What about exercise or any sports? That's always a good idea.

Did the school nurse have ideas? Seems a bit crap if her job is just to deliver the news and not give support.

Thanks for your ideas.

I think she was just phoning to warn us about the letter - we haven't had it yet. I'm assuming it will contain some helpful advice instead of just telling us off!

We are probably not active enough. He runs around a lot at school and has a swimming class once a week, but that's about it. We do sometimes go to the park at the weekend. I am trying to get DH to commit to doing something active with DS1 at the weekends - playing football or tennis or something. Although he is a lovely dad he is not particularly active himself - he would rather play lego with him or take him to the cinema. I'm am trying to get him to see that he's their most important role model and if he's not healthy, they won't be either.

Drinks - he has a little bit of juice in the morning, water/milk at school, and a little bit of milk at night. At home they have sugar free squash which I know if full of lots of other horrible things.

What would you say is a healthy 'treat' to put in a lunch box? They are not particularly into healthy meals at his school - they are not fussed about kids having chocolate or crisps, and if he has school lunch there is always pudding which is stuff like cake and custard! I think it's nice for him to have something nice to finish his lunch (they learnt at preschool to eat packed lunch in the right order so he always eats sandwich etc first) - any ideas?

It's not a great time of year to start exercising, but if you can do it now, the spring, summer & autumn will be a doddle! Can he walk or cycle to school?

DS1 (5.4) likes dried fruit as a treat in his lunchbox.

Good for you for addressing the issue early on.

My 5-year-old does three sessions of sport a week (2x PE, football on Sat), and we always take him to the park or the play centre at the weekends so he can have a good run around.

I'd switch to water - children don't need juice - and is he drinking skimmed milk? If not, switch to skimmed. It has all the same nutrients as whole or semi and none of the fat.

It does sound like you're fighting genetics though. I have two DSs, both of very different body shape. DS1 is skinny and can eat anything, DS2 is an altogether more solid build, so I may have these issues in years to come.

I think youre fighting genetics too - he just sounds like a bigger built boy - like juneau I have two DSs - DS1 is on the 98th for height but 75th for weight and is built like his dad. Runs around at school but would prefer to sit and draw/lego/play computer games. Eats lots but has hollow legs.

DS2 has inherited my shape. Bigger built in general (98th for weight, 91st for height) He is really blinking heavy for a 3 year old but he runs around like a loon all day. Loves being outdoors. Loves swimming. Love soft play. Loves riding his bike. He doesnt eat unhealthily (yes he'd rather have cake - wouldnt we all, but he's perfectly happy eating carrots too) He is just big. I have no doubt at all he'll get the letter once he starts school telling us his BMI is too high.

Sorry that wasn't so helpful, but I don't want you to worry too much because it sounds like you are doing everything right. Yes you could cut down on stuff like the cake/flapjack but tbh I don't think you need to. If thats all he has its not exactly fat/sweet overload.

I agree that more exercise is better in the long-run. Get him on a bike/down the park/even ice skating at the moment. Playing football. Swimming. Trampolines are great but not so useful at the moment when its too cold or peeing down!

Reduce portion sizes & up activity. That's what I did when I was worried about DS weight & it seemed to work.

Having done a dinner lady shift today... it amazes me how much food some children have in their lunchboxes. Most of them leave most of it. But a few children will diligently eat everything in there. May not be best for some of them.

Look for hidden calories, too. Lots of folk don't realise how calorie laden things like smoothies can be, for instance.

Walking is the easiest and cheapest way to get fit. Make it fun, treasure hunts, look at the trees, find worms etc.. Good luck!