Healthy Growth: A Family Guide
A family guide to excess weight and related health concerns in children
CHAPTER 1
Is my child carrying excess weight?
Do not judge by appearance. Check growth over time.
HEIGHT + WEIGHT → BMI-FOR-AGE CHART
One reading is not enough. Your doctor looks at the growth pattern. Adult BMI cut-offs do not apply to children.
CHAPTER 1
Signs that need a doctor’s review
Most children have no symptoms. These clues should not be ignored.
Very thirsty / frequent urine Loud snoring Breathless with play
Dark neck skin Knee or hip pain Irregular periods
CHAPTER 2
How can health be affected?
Complications can begin silently. Early checks help.
| Mood | Sleep | Blood pressure | Fatty liver |
|---|---|---|---|
| Blood sugar | Cholesterol | Joints | Hormones |
CHAPTER 3
Why does excess weight happen?
Many pieces fit together.
Family genes Early life Food around us
Long sitting Late screens / less sleep Medicines / illness
No blame. Make changes as a family. Never tease, compare siblings or punish with food.
CHAPTER 4
Six habits for a healthier day
Start with one or two. Add more when the family is ready.
Say no to sugary drinks Eat together Play every day
Break up sitting Phone-free sleep Walk together
Daily movement: For ages 5–17, build towards at least 60 minutes of active play or exercise.
CHAPTER 4
Choose movement your child enjoys
Fun movement is easier to repeat every day.
Family walk Football Badminton
Cycling safely Skipping Dancing
Any movement counts. Start slowly, play safely and build towards 60 minutes a day.
CHAPTER 5
Build a balanced Indian plate
Portions should be personalised for age, growth, appetite, activity and medical needs.
About half About one quarter About one quarter Alongside
Protein: dal, chana, rajma, sprouts, paneer, curd, egg, fish or lean chicken
Whole grains/starch: roti, bhakri, rice, millet, poha or upma
Water; one whole fruit; milk/curd as appropriate
Vegetables and salad
Simple rule: More colour from vegetables, enough protein at each meal, sensible grain portions,
and water instead of sweet drinks.
CHAPTER 5
Use the traffic-light guide
No food needs to be called “bad.” Frequency and portion are what matter.
GREEN — EAT OFTEN YELLOW — SOMETIMES RED — OCCASIONALLY
Remember: Whole fruit is better than juice. Water is the everyday drink.
CHAPTER 5
Picture swaps for everyday meals
Keep familiar foods. Change the balance, portion or drink.
Swap — do not punish. Serve the same healthier choices to the whole family.
CHAPTER 6
Plan oil and ghee for the month
Keep oil + ghee combined below 300 mL per person per month.
300 mL × 4 people = 1,200 mL 4-member family: less than 1.2 L per month
Count everything: All cooking oil + ghee used at home are included in this monthly total.
CHAPTER 6
Six-member family plan
Grandparents and children are included in the family count.
300 mL × 6 people = 1,800 mL 6-member family: less than 1.8 L per month
Easy tracking: Decide the monthly household limit and measure oil and ghee from that amount.
CHAPTER 7
A day in Rohan’s life
The child is the same in both columns. Which day would you choose?
Try one swap this week: For example: water at dinner, a vegetable added to breakfast, a 20-minute
family walk, or screens off during meals. Build from there.
Your next appointment
Bring this page and your questions
| Child’s name | ____________________________________________ |
|---|---|
| Date | __________________ |
| Height | __________________ |
| Weight | __________________ |
| BMI / percentile | __________________ |
| Blood pressure | __________________ |
Questions for the doctor
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
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Centre for Endocrine & Metabolic Health
Endocrinology care for children and adults
Dr. Adway Kulkarni Dr. Vrushali Kulkarni
Endocrinology Consultant Pediatric Endocrinology Consultant
MBBS, MD (Pediatrics), DNB (Pediatrics) ISPAE Fellowship, BJ Wadia Children’s Hospital, Mumbai ESPE Fellowship, RMCH Manchester Clinical Observership, RCH Melbourne
MBBS, DNB (Medicine) DrNB (Endocrinology)
Appointments: 9137396433 dradway@cemhcare.com
Appointments: 7620351240 drvrushali@cemhcare.com
Clinic address
2nd Floor, Seatherny Hospital, Sodawala Lane, Nutan Nagar, Borivali West, Mumbai - 400092
Please bring this booklet to follow-up visits. It can help your family review goals and discuss progress with the treating team.
Clinical sources: WHO physical activity and sedentary behaviour guideline (2020); IAP screen time and digital wellness guideline (2022); AAP clinical practice
guideline for childhood obesity (2023).
Family education only - this booklet does not replace individual medical assessment.