1. My doctor told me that I am considered overweight. Can you tell me how he knows that?

Your doctor most likely used a formula called the “Body Mass Index” (BMI). Here is the fancy formula: weight (kg) / [height (m)]2 or weight (lb) / [height (in)]2 x 703. Here’s the easier way— check out this BMI-calculator.

BMI is used to define overweight and obesity because it makes sense with other body fat measures. BMI measurements are the same for men and women over 20 years old (see below) but for kids, BMI is age and sex-specific.

“Overweight” in kids is determined when their BMI is greater than 95th percent of kids and teens the same age and sex. “At risk for overweight” is a term doctors use for kids and teens whose BMI is between 85 and 95 percent.

These Pediatric growth charts for the US include BMI for age and gender and can be used to track measurements over time.

2. My kids are fussy eaters, 7 and 9 years old. I thought that if I get them in the kitchen to cook with me that they would get more excited about healthy food. Any ideas?

As a registered dietitian and a mom, I empathize with your (picky eater) predicament. The good news is there are strategies to get your kids to try—and like, healthy foods. Cooking with Kids is one way. You may also want to try:

• Serving an unfamiliar food with familiar ones
• Offering only one new food at a time
• Being a role model
• Younger ones may not try new foods until being offered 10- 15 times!

Also be sure to check out some of the kid-friendly recipes—so delicious they are like nutrition in disguise!

3. Question: Is it OK to snack often?

Snacking is actually good for you! You need allot of calories and nutrients, which you often don’t get from their three main meals. Don’t let more than three to five hours pass between a meal and or a snack. Here’s why:

• Snacks can improve your energy and focus. A snack in the afternoon has been proved to boost memory, increase endurance and athletic performance.
• Healthy snacks can fill in nutrition gaps. Children especially are notorious for not eating all their food at meals especially veggies, but parents can make sure that the nutrients they need from wholesome foods can be provided through out the day.
• Snacks may prevent overeating—especially dairy rich foods. A healthy snack in between meals can help prevent overeating at the next meal, especially if there is a large lapse of time in between.