In the period of child development, it is important for parents to control the ideal weight of the little one. The reason is, in the development and growth of your little one really needs adequate intake. A child who has an ideal weight reflects that he or she grows up healthy, without any problems of malnutrition or excess nutrition.
Parents need to know their child’s ideal weight by referring to the BMI table. Because, not a few parents also think their children are malnourished because they are thin, so giving their little ones excessive intake with an assessment of being fat means healthy.
However, that’s not necessarily true. Excessive intake can cause a child to become addicted to food so that they are threatened with being overweight (obesity). Therefore, parents need to understand the ideal weight of a child so that they can assess whether their child is malnourished or obese. Because, weight is not just a number, but affects the health of the child’s body in the long term.
How to Calculate the Ideal Weight of a Child?
Healthy children’s bodies are not judged by their body shape, whether they look thin or fat. Age and gender are some of the factors that influence how you calculate your ideal weight.
2-8 Years Old
In the age range of 2-8 years, the ideal weight for boys and girls is relatively the same. At 2 years old, they will have an average height of 86 centimeters and a weight of 12 kilograms.
At the age of 4 years, the average height of a child will increase to 102 cm, the ideal weight of a child will be 15 kg. The child will continue to grow until it reaches a height of 127 cm and the ideal weight increases to 26 kg at the age of 8 years.
10-14 Years Old
Entering the age of 10-14 years, boys and girls will begin to experience different growth processes due to puberty. At the age of 14 years, the average height of a girl becomes 160 cm with an ideal weight of 49 kg. Meanwhile, at the same age, a boy’s height will be 163 cm and his ideal weight will be 51 kg.
The BMI (Body Mass Index) formula can also be used to calculate ideal body weight. With the BMI formula, a person’s weight is divided by the square of their height (in meters).
For example: The weight of a 9 year old child is 45 kg and the child’s height is 165 cm (or 1.65 m), then the way to calculate the child’s BMI is 45/(1.65 x 1.65) = 16.5. After that, use the BMI results to determine the nutritional status of the child. Children aged 9 years have a body mass range of 13.5-18.4, meaning that the child is in the category of normal body mass, neither more nor less.
However, there is also a conventional way of calculating ideal body weight with the formula 2n + 8, where the child’s age is calculated. For example, a child is 5 years and 2 months old, so how to calculate the ideal weight of a child is (2 x 5.2) + 8 = 18.4. Well, the value obtained from the formula is the ideal weight for a child, which is 18.4 kg.
Physical growth and ideal body weight of children are also influenced by adequate rest, physical activity and stimulation from the surrounding environment. You need to remember, the speed of growth of each child is different. Therefore, children do not necessarily suffer from malnutrition if their weight is not in the ideal range. If it is necessary, you can ask the doctor why your little one does not have the ideal weight.
Tips for Keeping Children’s Weight Ideal
The most important thing about a child’s physique is not fat or thin, but the ideal weight. As is well known, a child’s weight is influenced by age, gender, and height. So that the ideal weight of the child is maintained, follow the following healthy patterns:
Make Exercise a Routine
Not only adults who need exercise, but children also need to do this activity every day to support body health, increase muscle mass, and control their ideal body weight. Introduce them to light exercise, such as yoga, walking, running, and swimming.
If your child is the type of child who is “allergic” to the word “sport”, invite them to play games that use physical movement, such as playing ball, playing bicycles, and playing traditional games, such as hide-and-seek or hide-and-seek. ‘Exercise’ at home can also be done to support the child’s muscle mass.
Examples are sweeping, mopping, and cleaning toys. The most important thing is that the child becomes active in moving his body as a step to maintain the ideal body weight in children.
Pay attention to the intake that enters the body
In order to maintain an ideal body weight, you must monitor the food and drinks consumed by your little one. Make sure what they eat or drink is guaranteed clean and nutritional.
Not only that, the child’s diet also needs to be maintained. Avoid overeating for your little one who likes to eat. If your child is a child who has difficulty eating, you have to rack your brain so that the nutritional intake is sufficient.
Consumption of Fruits and Vegetables
To maintain the ideal weight in children, get your little one to eat vegetables and fruit every day. As is known, not all children easily eat the food provided by their parents.
There are some children who are very picky so it takes a lot of strategies to get them to eat healthy foods. Most children judge a food by its appearance. Therefore, in an effort to maintain the ideal weight in children, try to arrange fruits and vegetables as attractive as possible.
You can also eat with your little one so that they want to eat fruit and vegetables because children like to participate in activities carried out by adults.
Remind Children to Rest
Rest is quite important so that children can grow and develop properly. Adequate rest is also able to maintain the ideal body weight for children. This is necessary to help the process of returning the energy that children need every day.
In the period of growth and development, children tend to have active personalities, so if they have less rest time, it will affect their daily activities. If children get less energy when playing and exercising, this will have an impact on slowly changing body weight.
You can also get your child used to napping. With enough nap time, you can keep your child’s metabolism working more optimally in order to absorb all the intake in the child’s body which can help maintain an ideal body weight.
Teach Children to Regulate Diet
Dietary regulation is a useful thing to maintain ideal body weight in children. Diet does not only revolve around nutritional intake and nutrition, but the portion of food also needs to be considered. Communicate with children when they feel hungry and when they feel full to be able to regulate children’s eating patterns properly.
Also, don’t give sugary or sugary foods and drinks too often, because sugar can increase your child’s weight unhealthy because body fat accumulates. As a result, it can increase the risk of other diseases, such as being overweight (obesity) and diabetes.
Eating at regular times is also a part of maintaining a healthy diet in order to bring your child to an ideal weight. Make sure you and your child are disciplined for this. If missed, then most likely your child will get less intake to help with daily activities.
Make it a habit to feed your child 3 times a day. If after eating the child still feels a little hungry, you can close the meal by giving him a glass of Frisian Flag Ready to Drink Milk or a few pieces of fruit in small quantities.
Give Vitamin Supplements
Even though you have ensured that the composition of your child’s diet is full of nutrition and nutrition, it never hurts to give your child vitamin supplements as a way to control their ideal weight. In addition to maintaining the level of children’s intake needs and maintaining the condition of the child to always be in a fit condition, vitamin supplements also have a role in maintaining an ideal body weight.
This vitamin supplement is usually able to increase a child’s appetite, so it is suitable to be given if your child has started showing signs of being lazy to eat. To give the right type of vitamin supplement, you can also consult your pediatrician about this.
However, keep in mind that giving vitamin supplements must be in accordance with the advice of a doctor. This is important so that doctors can provide the right vitamin supplements to control the child’s ideal weight. Later the doctor will prescribe a vitamin supplement along with the right dose according to the child’s body condition.
Giving vitamin supplements without a doctor’s advice is feared to increase the risk of other diseases, such as excess nutrition or nutritional deficiencies.
Want to snack? Choose healthy snacks
Actually, to get the ideal weight, it does not mean that children should not snack at all. Sometimes there is an erroneous assumption that if you want your child to have an ideal body weight, then he should not snack and should only eat staple foods. In fact, this assumption is of course wrong and wrong.
Because, in the period of growth and development, children still have to get adequate nutritional intake, including from the snacks they consume. However, what you should note is the type of snack that should be given to the child. If you want your little one to have an ideal body weight, then provide healthy snacks, such as fruits, vegetables, or other nutritious preparations that are low in calories, sugar, and salt.
Snacks that are high in fiber and other nutrients, such as fruits, vegetables, yogurt can actually control a child’s ideal weight because it can suppress excessive hunger before entering the main meal. These healthy snacks are more important than high-sugar snacks that increase body fat.
Children are recommended to get 2 healthy snacks in between their main meal schedule to support their daily nutritional needs. If you are not used to giving healthy snacks, it can increase the risk of nutritional deficiencies in children, so that their weight is not ideal and tends to be below average.
In addition, snack intake must also be in the right portion, not excessive. If your child eats too many snacks, he will tend to refuse to eat the main meal because he is full.
Give an Example of a Healthy Lifestyle
Ideal body weight can be influenced by family lifestyle you know. During their growth and development at home, children will more often follow or imitate the habits seen by their parents. Therefore, you can use this as a way to maintain an ideal body weight.
In an effort to maintain an ideal body weight in children, it is important that your little one avoids stress. Not without article, stress in children can interfere with appetite or eating patterns. When a child experiences stress, the potential for him to often skip meals, eat too much, until the big night of eating occurs.
Therefore, maintaining an ideal body weight in children is important to avoid future health problems. Children who tend to be thin or have a weight that is less than ideal are at risk of having problems with their growth and development.
Create a Fun Atmosphere While Eating
The next step that can be taken to maintain the ideal weight of your little one is to create a pleasant atmosphere while eating. Here parents must be able to play an active role in creating this atmosphere. Creating a pleasant eating atmosphere can be a program to help children learn healthy eating habits.
Therefore, try to create a calm dining atmosphere with the family, focus on the food at the dinner table so that children feel more comfortable and happy. When children are used to a good diet, the potential for maintaining ideal body weight will also be high.