About Healthy Growth and Weight

Key points

  • Parents and caregivers can help children have healthy growth and a healthy weight.
  • Achieving healthy growth and weight includes healthy eating, physical activity, optimal sleep, and stress reduction.
  • There are several ways to eat well, be physically active, and maintain a healthy weight.
A family sitting around a table with plates of healthy food choices.

Why it's important

Healthy eating, physical activity, optimal sleep, and stress reduction are important to achieving optimal health and managing weight as you age. Several other factors may also affect weight gain.

People who have obesity, compared to those with a healthy weight, are at increased risk for many serious diseases and health conditions.

In addition to the tips below, see other information that can help.

Eat healthy foods

Healthy eating means incorporating a variety of healthy foods into your eating pattern. Fad diets promise fast results. However, such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run. See these tips instead:

Photograph of a son, mother, grandmother preparing bittermelon and chicken.

Tips for Healthy Eating for a Healthy Weight

An eating plan that helps promote health and manage weight includes a variety of healthy foods.
An infographic that reads: one 12-oz can of regular soda contains about 10 tsp of added sugar.

Be Smart About Sugar

Limiting added sugars can improve health. Do Americans often exceed sugar recommendations?
Couple making a meal on the stovetop in a home kitchen.

How to Have Healthier Meals and Snacks

Ideas for healthy meals and snacks at home and on the go.
Woman reading dairy label

Nutrition Facts Label and Your Health

Understanding Nutrition Facts Labels can help you make healthy choices.
A woman writes in a journal.

Steps for Improving Your Eating Habits

To permanently improve your eating habits, consider three steps: reflect, replace, and reinforce.

Limit sugary drinks

Infographic that says "One 12-ounce can of regular soda contains about 10 teaspoons of added sugars."
Sugar is a main ingredient in many popular beverages.
An infographic indicating that a 12-oz can of regular soda contains about 10 tsp of added sugar.

Rethink Your Drink

Sugary drinks are the leading source of added sugars in the U.S. See tricks to rethink your drink.
A hand pouring water from a pitcher with fruit and mint into a cup.

About Water and Healthier Drinks

Getting enough water every day is important for your health. See tips for drinking more water.

Tracking food and drinks‎

Using this food and beverage diary may help.

Be physically active

How much physical activity you need depends on your age and whether you are trying to maintain your weight or lose weight. Walking is often a good way to add more physical activity to your lifestyle.

Two women walking up stairs while carrying hand weights.

Physical Activity and Your Weight and Health

Regular moderate or vigorous physical activity provides immediate and long-term  health benefits . ...
Woman walking outside in winter.

Steps for Getting Started With Physical Activity

Regular physical activity is important for health. See tips to get started and overcome obstacles.

Tracking physical activity‎

Using this physical activity diary may help.

Manage your weight

You can use the body mass index (BMI) calculator as a screening tool for your weight. See more information to help manage your weight.

Family of two children and two adults run and play together outdoors.

Tips for Maintaining Healthy Weight

Details on being mindful of calories, ensuring adequate nutrition, and being physically active.
Photo: Basket of fruits and vegetables

Healthy Habits: Fruits and Vegetables to Manage Weight

Eating more fruits and vegetables can help you feel full without adding many calories to your food.
Couple preparing food in kitchen.

Tips for Keeping Weight Off

Suggestions from studies of people who successfully lost weight and maintained it over time.
Two people walking in park and carrying hand weights.

Steps for Losing Weight

If you need to lose weight, a well-thought-out plan can help. These five steps can help.
Small bowls with fruit including raspberries, cherries, and blueberries.

Tips for Cutting Calories

Tips for eating foods that will fill you up without eating a lot of calories. 

Help children

Parents and caregivers can help children have healthy growth and a healthy weight.

Mother and daughter preparing vegetables at the kitchen table.

Tips to Support Healthy Routines for Children and Teens

Parents, guardians, and teachers can help children and teens develop healthy habits with these tips.
Father and son eating a healthy meal.

Preventing Childhood Obesity: 6 Things Families Can Do

Ways parents and caregivers can help children have a healthy weight and establish healthy habits.

Adopt healthy habits

Mother and daughter smiling and posing for camera.

Healthy Habits: Enhancing Immunity

Six ways, in addition to getting a vaccine, to enhance your immunity.
Boy in car seat eating a banana.

Tips for Healthy Holiday Travel

Stay healthy as you travel by land or air and take breaks at rest stops or convenience stores.
A group of friends walking outside in the snow and holiday lights.

How to Have Healthier Holidays in 1-2-3!

Quick tips on how to incorporate health into the holiday celebrations and activities. 

Resources

Spanish language material.

Food Assistance and Food System Resources.

Learn how to eat healthy with MyPlate.

My Plate Plan customized to you.

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Content Source:
National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP)