Is 120 overweight for a 11 year old?

If she is a very short child, 54 or 55 inches, then 120 lbs. is very overweight. If she is tall for her age, let's say about 62 inches, then 120 lbs. could be a reasonable weight for an athletic, muscular child.

familyeducation.com - Eleven-Year-Old Is Too Heavy - FamilyEducation

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Q

My daughter is 11 years old and weighs about 120 lb. She plays outside, rides her bike, and does all kinds of active stuff. She really doesn't eat much -- breakfast and lunch at school and dinner at home. I don't allow her to eat before dinner and sometimes she will have a snack after dinner. I don't know what to do to help her control her weight.

A

It is hard for me to know how much of a weight problem your daughter has because I don't know how tall she is. If she is a very short child, 54 or 55 inches, then 120 lbs. is very overweight. If she is tall for her age, let's say about 62 inches, then 120 lbs. could be a reasonable weight for an athletic, muscular child. In any case, what you want to do is focus on healthy eating behaviors. In spite of the fact that you feel your daughter doesn't eat much, if she is overweight it is likely that she is eating too much, particularly too much of the wrong kinds of foods. The number of meals isn't important; the type of food in each meal is. It would probably be helpful for your daughter and you to meet with a nutritionist, to review her eating habits and get some information about making appropriate food choices. You daughter needs to understand this information, as she is the one who makes food choices when she is away from home. If she's not interested and informed, it's unlikely that she'll make any changes. It's good that your daughter is active; exercise is an important component of weight control. But consider the type of exercise she's doing. Simply playing outdoors with her friends may not be enough. More vigorous or prolonged exercise may be necessary to help her maintain an appropriate weight. Your physician or a physical therapist could review appropriate exercise guidelines for children her age.

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What is a healthy carb snack?

Fresh Fruit Fresh fruits are an excellent source of fiber and vitamins that make a fairly low-calorie, high-carb snack. One large banana contains 30 to 35 grams of carbohydrates, 1 cup of blueberries provides about 21 grams of carbs and one large apple contains about 31 grams of carbohydrates.

healthyeating.sfgate.com - Snacks With a Lot of Carbohydrates - Healthy Eating | SF Gate

Consuming too many carbohydrates can contribute to excess calorie intake and weight gain. However, carbohydrates are a main source of energy, especially for athletes. High-carb snacks are often beneficial when consumed before exercise or an athletic even, but can cause weight gain if consumed in excess.

Yogurt

Yogurt is an excellent source of protein and calcium, and is a high-carbohydrate snack. Many brands of yogurt contain 25 to 30 grams of carbohydrates per cup, and some provide up to 45 grams of carbs per cup. Lower-carb alternatives include soy milk, reduced-fat cheese or low-fat cottage cheese.

Fresh Fruit

Fresh fruits are an excellent source of fiber and vitamins that make a fairly low-calorie, high-carb snack. One large banana contains 30 to 35 grams of carbohydrates, 1 cup of blueberries provides about 21 grams of carbs and one large apple contains about 31 grams of carbohydrates.

Dried Fruit

Dried fruit is an excellent source of readily available carbohydrates, as well as a highly concentrated source of vitamins, minerals, and dietary fiber. A 1/4-cup serving of seedless raisins or dried sweetened cranberries each provides about 33 grams of carbohydrates, while the same amount of dried apricots packs about 20 grams of carbohydrates. A 1/4-cup serving of dried plums, or prunes, supplies about 28 grams of carbohydrates.

Crackers

One serving, or about six crackers, contains about 20 grams of carbohydrates. Choosing whole-wheat or whole-grain crackers instead of regular crackers can help increase your fiber intake, which may help you feel full with fewer calories. However, even high-fiber crackers may have significant sodium; check the nutrition label and look for crackers labeled "low-sodium."

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