Healthy growth for children 5-12 years

Has your child had a growth check recently?

Routine growth assessments measure a child’s height and weight to see how a child is growing. 

If you have been told that your child is above a healthy weight, you might be feeling unsure of your next steps. By making small changes to your family's lifestyle, you can help your child get to a healthy weight. The focus should not be on weight loss for your child as they are still rapidly growing.   

Avoid talking about weight in front of your child, including talking about your own weight. Children can become worried and may feel shame about their bodies and what they eat. This can cause problems in the long term. 

Click on the links below for ideas on what to do next.

Join the Adventure and Veg program

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Sign up to receive free healthy lifestyle text messages. This program is for parents or caregivers with primary school-aged children living in the Illawarra-Shoalhaven area.

What’s involved?

  • You will receive 8 weeks of healthy lifestyle text messages (5 messages each week).
  • Messages will include ideas on family activities and tips on healthy eating, with a focus on building healthy habits for the whole family. 
  • You can opt-out at any time by texting ‘STOP’.

Two short surveys

  • You will be asked to complete two online surveys: one before you receive your first text and one at the end of the 8 weeks. This will let us know if the messages were helpful to you and your family.
  • Questions will ask about your child’s physical activity and eating habits.

Chance to win a $50 supermarket gift voucher 

  • After you have submitted the second survey, you will be invited to enter a $50 supermarket gift voucher draw.
     

Click here to sign up now.

* Employees of Illawarra Shoalhaven Local Health District are not eligible to go into the gift voucher draw.

Speak with your GP

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Speak to your GP about the results of your child’s growth assessment. 

They can:

  • Answer questions you have about growth checks.
  • Provide further advice around weight management.
  • Track your child’s growth over time. 
  • Decide if a clinical assessment and further tests are needed.

You can ask your GP to:

  • Refer your child for more specialised advice around healthy eating and physical activity. 
  • Recommend an Accredited Practising Dietitian (food and nutrition) or you can search for one here. Some dietitians also have telehealth options available. 
  • Recommend an Exercise Physiologist (physical activity and movement) or you can search for one yourself here. 
  • Provide a GP Management Plan to access reduced fees for a Dietitian or an Exercise Physiologist. The number of reduced-fee visits will depend on the plan.

Note: You can self-refer to a Dietitian or an Exercise Physiologist if you do not have a GP Management Plan but you will not be able to access the reduced fees this way.

Contact your private health fund

Ask if they cover visits to a Dietitian or an Exercise Physiologist.

NDIS

If your child is eligible for NDIS, they may be eligible for subsidised fees for allied health services (e.g. Dietitian & Exercise Physiologists).
 

Come along to Go4Fun

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Go4Fun® is a free, family lifestyle program to help children and their families lead a healthier and more active life. The program is for children 7-13 years of age who are above a healthy weight.

As part of the program children:

  • Enjoy weekly games and activities
  • Make new friends
  • Improve their nutrition, physical activity and self-esteem
  • Try delicious and healthy foods, learn about label reading and portion sizes

To register

  • Freecall 1800 780 900 or SMS 0409 745 645 for a call back.
  • Visit the website
  • Or participate in Go4Fun online.

Healthy eating and lifestyle tips

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Healthy eating
  • Start the day with a healthy breakfast.
  • Choose water instead of sugary drinks and juice.
  • Try to provide set meals over the day, rather than allowing your child to eat when they feel like it. Aim for three meals and two to three snacks.
  • Be aware of how often you feed your child "sometimes" foods. Provide healthy snacks instead. Sometimes foods include chocolate, confectionery, sweet drinks, chips, fried foods, cakes, biscuits and pastry items.
  • Make changes together as a family instead of only your child making changes.

Useful links:

Get moving
  • Your child needs to be active throughout the day.
  • Recommendations are that 5-12 year old children need to be active for at least 60 minutes each day. This includes time spent at school.
  • Don't make exercise a chore or unenjoyable. Choose activities you can do as a family and that your child enjoys.

Useful links:

Screen time
  • Try to reduce the amount of time that your child spends sitting down. This includes time spent watching TV, playing computer games or playing on devices.

Useful links:

Sleep
  • All children need sleep for growth, learning and development. Getting enough sleep is vital for your child's physical health, brain function, emotional wellbeing, safety, and ability to function day to day. Having a good night's sleep can help your child be happier, helps them to concentrate and remember things, and improves their behaviour.
  • Not having enough sleep or not sleeping well can affect how children learn and lead to mood swings, poor growth and behavioural problems.
  • Nightly sleep recommendations:
    • 5-13 years: 9-11 hours 
    • 14-17 years: 8-10 hours

Useful links:

Further reading and helpful websites