Children's weight starts with the whole family: food, play, sleep and screen time
A child's weight is tied to habits across the whole household: the food at home, playtime, screen time and sleep. Changing together as a family is easier than asking a child to change alone.
This article summarises guidance from the World Health Organization (WHO) and the US Centers for Disease Control and Prevention (CDC).
1. The global picture
- In 2024, about 35 million children under 5 were overweight.
- About 400 million children and adolescents aged 5–19 were overweight (including obesity), or 20%, up from 8% in 1990.
- Of these, about 170 million, or 8%, were living with obesity.
Reference: [1] WHO
2. Check with a health professional first
Children are still growing, so their weight is assessed against age- and sex-specific standards, not adult ones. If you're worried about your child's weight, talk to a paediatrician or health professional first. Children shouldn't fast or diet without professional guidance.
Talk about health and habits rather than body shape or weight in front of children.
Read next: How to manage your weight the healthy way: 5 practical tips ›
3. Eat the same way as a family
- Build meals around vegetables, fruit, legumes and whole grains.
- Cut back on sugar-sweetened drinks and energy-dense foods that are low in nutrients.
- Limit foods high in fat, sugar and salt.
- Let children help choose and prepare food; they're often more willing to try what they helped make.
Reference: [1] WHO
4. Activity by age
| Age | Physical activity |
|---|---|
| Under 1 | Active several times a day, especially through floor play; at least 30 minutes of tummy time a day for babies who aren't yet mobile |
| 1–2 years | At least 180 minutes a day of activity at any intensity, spread through the day |
| 3–4 years | At least 180 minutes a day, including at least 60 minutes of moderate-to-vigorous activity |
| 5–17 years | An average of at least 60 minutes a day of moderate-to-vigorous activity, plus vigorous, muscle- and bone-strengthening activity at least 3 days a week |
Reference: [2] WHO 2019 · [3] WHO Europe · [4] CDC
Read next: Small steps in your free time: 5 easy moves, 3 times a week ›
5. Screen time and sleep
- Screen time is not recommended for babies under 1 or for 1-year-olds.
- Children aged 2–4: no more than 1 hour of screen time a day.
- Young children shouldn't be restrained, for example in a stroller or high chair, for more than 1 hour at a time.
- Older children and teenagers: limit sitting and screen time, and make sure they get enough sleep.
Reference: [1] WHO · [2] WHO 2019
Read next: Reset your body clock with meal timing: when to eat and what to choose at night ›
6. Parents set the example
- Eat together at the table with the TV off and phones away.
- Keep water and fruit at home instead of sweet drinks and snacks.
- Find active things to do together, such as walks, cycling or sport.
- Praise good food and activity choices instead of using sweets as a reward.
Read next: How to make new habits stick: 4 techniques for self-improvement ›
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Read next: Eating out or grilling: small swaps you can make every day ›
Read next: What is BMI, how do you work it out, and how do you check your waist against your height? ›
This article is general information, not medical advice. Managing a child's weight should be guided by a paediatrician or dietitian.
References
- World Health Organization (WHO): Obesity and overweight (7 Oct 2026 · checked 15 Oct 2026) ↗ (opens in a new tab)
- World Health Organization (WHO): To grow up healthy, children need to sit less and play more (24 Apr 2019 · checked 15 Oct 2026) ↗ (opens in a new tab)
- WHO Regional Office for Europe: Physical activity (1 Sep 2021 · checked 15 Oct 2026) ↗ (opens in a new tab)
- US Centers for Disease Control and Prevention (CDC): physical activity for children (updated 4 Dec 2025 · checked 15 Oct 2026) ↗ (opens in a new tab)
Image credits
- Cover image: Kampus Production / Pexels ↗ (opens in a new tab) · licence Pexels License ↗ (opens in a new tab)
- Image in section 4: YI REN / Pexels ↗ (opens in a new tab) · licence Pexels License ↗ (opens in a new tab)
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