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Are you having back pain with any of the following?

  • Severe pain, weakness or tingling in your leg(s).
  • Difficulty stopping urination or loss of control of bladder or bowels.
  • Unexplained fever, nausea or vomiting.
  • A history of cancer or unexplained weight loss.

We understand that you are experiencing one or more of the health issues that might be impacting your back pain.

We recommend that you discuss these health issues with your doctor before proceeding with this program.

Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.

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Overview

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The number of overweight children in this country has doubled since 1980. This is mainly due to unhealthy eating habits and not enough exercise.

A combination of factors such as genetics, family eating patterns, and other lifestyle habits can also contribute to becoming overweight. Overweight children are more likely to develop medical problems such as heart disease, diabetes, high blood pressure, and high cholesterol. In addition, some overweight children may be more prone to teasing, which can lead to low self-esteem and even depression.

The good news is that you can help prevent or decrease weight and health problems for your child. Taking a few steps can bring big rewards for your entire family. Here are some tips for leading a healthier lifestyle:

  • Get moving. Aim for at least 60 minutes of activity each day.
  • Pull the plug by limiting screen time on TV, computers, and video games to 1 to 2 hours each day. You may also want to move the TV out of the bedroom.
  • Eat smart by eating a good breakfast and having 5 to 9 servings of fruits and vegetables a day.
  • Choose water or nonfat milk and limit consumption of soda and sports drinks.

You are your child's most important role model. Make sure you set a good example by taking care of yourself.

No matter what your children's shapes or sizes, help them feel good by letting them know you love, accept, and appreciate them.

Additional References:

Body Mass Index (BMI)

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Children come in different shapes and sizes, and they grow at different rates. Talk to us if you are concerned that your child may be gaining weight too quickly.

It is important to remember that there are no "ideal" heights and weights for children. The goal for your whole family is to make healthier food choices and increase physical activity instead of focusing only on weight and weight loss.

If you are concerned that your child is overweight, we can use a tool called Body Mass Index (BMI) to figure out whether your child's weight is within a healthy range. Here are some facts about BMI:

  • We start to calculate BMI at age 2.
  • BMI looks at height and weight together, taking into consideration your child's age and gender.
  • BMI is only one of the tools used to determine if your child's weight is within a healthy range.
  • We will also consider your family's history of disease and your child's eating and exercise habits.
  • We may also order lab tests to screen for problems such as high cholesterol.
  • We may recommend you talk to a nutritionist or offer you health classes and programs that you and your child can attend.
Health risks of being overweight

Children who are overweight are more likely to develop certain medical problems. We will regularly screen for signs of these health problems. If your child needs treatment, we will ensure that your child gets the best medical care possible.

If your child is eating foods high in calories, fat, sugar, and salt, this can increase the risk for developing high cholesterol and high blood pressure (hypertension). It can also increase the risk for asthma and type 2 diabetes.

Here are some ways you can help if you are concerned that your child is overweight:

  • Avoid putting your child on a weight-loss diet. The goal for your child is to maintain weight as they grow in height.
  • Do not restrict food. Your child's daily diet should include foods from all food groups.
  • Decide what, where, and when your family eats. Your job is to offer nutritious food choices at meals and snack times. Let your child choose how much food to eat and whether they will eat.
  • Pay attention to portion sizes. Your child does not need adult-sized portions.
Additional References:

Healthy Eating

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Making changes can be hard. But when it comes to taking care of your child and your family, it's the worth the effort. You can help your child by keeping healthy food around the house, eliminating unhealthy food, and setting a good example.

Here are some tips to help you eat smart and make healthy beverage choices:

  • Aim for 5 to 9 servings of fruits and vegetables a day.
  • Fuel up with breakfast every day.
  • Choose water or nonfat milk.
  • Limit soda, sports drinks, juice, and sweetened drinks – one can is equal to drinking a candy bar!

There are some other changes that can help your family eat a healthy diet:

  • Watch portion sizes. Let your child decide whether or not to eat and how much to eat.
  • Check in with your child's school or daycare center to make sure that healthy, low-fat meals and snacks are provided. If not, pack nutritious foods for your child's lunch.
  • Eat meals together as a family, even if you need to work around busy schedules. Encourage conversation, sharing, and laughter at meal time.
  • Limit eating out at fast food restaurants. Fast food tends to be high in salt, fat, and extra calories. If you do eat fast food, order smaller sizes.
  • Encourage your child to help with grocery lists, shopping, and cooking.
  • Turn the TV off during meals and snacks. Eating while watching TV can lead to overeating.
  • Do not bribe or reward with food. Offer hugs, stickers, praise, or small toys instead.
Understanding serving sizes

Serving sizes change based on a child's age. Offering children servings that are too large for them can lead to overeating. Some tips to remember:

  • Measure food with a measuring cup or kitchen scale to get an idea of serving sizes.
  • Encourage children to eat when they are hungry and stop when they are full.
  • Don’t force children to eat everything on their plates.

These are suggested amounts of servings per day for children based on average activity levels:

AgeGrainsVegetablesFruitsMilk & Milk ProductsMeats & Beans
2 to 3 years4 oz.1 cup1 cup2 cups2 to 4 oz.
4 to 8 years5 oz.2 cups 1 ½ cups2 cups5 oz.
8 to 12 years6 oz.2 ½ cups2 cups3 cups5 ½ oz.

Remember that you are your children’s most important role model. Teach them good eating habits that will last a lifetime.

Additional References:

For Parents of Toddlers

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Toddlers are active, curious, and fun. They may also have picky eating habits, which can make them challenging eaters. Feed toddlers like the rest of the family. They can eat most of the foods you eat, as long as they are soft and/or cut into small pieces that are easy to handle. Here are some tips for feeding your toddler:

  • Children's appetites naturally go up and down. When your child is sick or teething he may not eat much. At other times he may eat a lot. The amount of food a child eats varies from day to day.
  • Toddlers will sometimes want to "graze" or snack throughout the day instead of eating meals. To encourage your toddler to eat at mealtime, it’s okay to limit snacks and just serve water an hour or two before a meal.
  • Avoid offering dessert as a reward for finishing a meal.
  • Avoid foods that could cause choking: whole nuts, grapes, hot dogs, popcorn, chunks of meat and vegetables, peanut butter, and hard, chunky candy.
  • Limit juice, candy, and other foods that stick to teeth. This helps prevent tooth decay.
  • Don't let your child walk around with juice in a cup or bottle. This will help you monitor your child's juice consumption and help prevent tooth decay as well.

Toddlers grow more slowly than babies and may not have as much of an appetite. Your child is becoming more independent and saying "no" to many things, including food. It's helpful to keep in mind that:

  • Some toddlers are not interested in trying new foods. This is normal but can be frustrating.
  • Your child will learn to like new foods when they see, smell, and (hopefully) taste them over and over again. Be patient.
  • Don't make extra work for yourself by making a special meal for your toddler. 
Additional References:

Getting Active

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Many children today spend a lot of time watching TV, playing video games, and using the computer. Many are not getting enough exercise. Even small increases in physical activity can make a big difference over time:

  • Aim for at least 60 minutes of activity each day.
  • Go for family walks or bike rides.
  • Take your family to the park or pool.
  • Walk instead of driving for short trips and errands.
  • Check local YMCAs, schools, and community centers for exercise programs.
  • Use a step-counter (pedometer) to help motivate your family to walk.
  • Walk or bike to and from school.
Limit screen time

Although some TV, interactive video games, and the Internet can be educational and entertaining for your child, too much screen time (TV, computers, and video games) can have unhealthy side effects. Here are some things you can do to help your kids pull the plug and engage in an active lifestyle:

  • Limit screen time (TV, computers, and video games) to 1 to 2 hours each day.
  • Move the TV out of the bedroom.
  • Turn off the TV during meals.
  • Designate certain days of the week as "screen-free" days.
  • Exercise as a family by walking or riding bikes to a local park or play active sports together.
  • Read a book, listen to music, or create art projects.
  • Play board games together.
  • Go to your local library.

You are your child's most important role model, so set a good example by:

  • Being physically active every day.
  • Not criticizing your own body.
  • Keeping the focus on health, not weight.

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Additional References:

Related Health Tools:

Interactive Programs
Podcasts
Videos

See more Health Tools »

If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.

This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.

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