General recommendations with young children with overweight and obesity from second year onwards

Excess body weight most often occurs as a consequence of excessive food intake or insufficient physical activity, rarely genetic disorders. Changes in the environment and in the way the child is cared for could also affect body weight and need to be carefully considered. Overweight leads to numerous health problems: bone and joint deformities, heart and blood vessel diseases, endocrine diseases, depression, low self-esteem and lower academic achievement later in life and it is important to detect this excess in time and take measures to return body weight to typical growth trends. 
If you see that your child has started to gain excess weight, you can take him to the doctor/pediatrician for a check-up, maybe a more detailed examination, but there are some measures that you can take yourself.

Recommendations for the small child:

• Make sure your child has the adequate number of meals and food intake that is in quantity and content in accordance with the recommendations for the optimal age-appropriate diet;
• Encourage him to eat more colorful vegetables (especially dark green, red and orange) and variety of fresh fruits;
• You can give  natural fruit juice only as part of a meal and not in a larger amount than 120 -180 ml;
• Offer the child clean water when he is thirsty instead of sweetened liquids (sweetened teas, carbonated drinks, juices);
• Choose to give breads, pastas and cereals made out of whole grain;
• Choose healthy proteins: chicken, legumes, low-fat cheeses, etc;
• You can give whole fat pasteurized milk to children aged 1-2 and skimmed milk to children older than 2 years;
• Provide a varied and balanced diet with minimally processed foods;
• Avoid giving your child high-calorie and salty foods (fatty pastries, snacks, chips,), which will saturate him and reduce his appetite for more nutritious foods; 
• Avoid offering your child sweetened foods: sweets, cookies, chocolate, chocolate milk;
• Talk to your child to let them know that you are supportive; 
• Focus on gradually changing the level of physical activities and eating habits of the whole family so that the child does not feel lonely; 
• Be a positive example to your child;
• Establish routines in eating, activities and sleep, allow him enough time to sleep;
• Limit sitting time in front of the screen (tablet, TV, phone) to less than 1 hour;
• Engage your child, if older than 2 years, in moderate and intensive physical activities divided in shorter intervals, which the child and the whole family will enjoy and which are not too difficult for him (fast walking, swimming, jumping, ball games, cycling .. ) for at least 60 to 90 minutes during the day. 

Endorse the changes and new habits that will make the whole family active and healthy!