Top tips on preventing obesity in toddlers who overeat

Dr Gill Harris, Consultant Paediatric Clinical Psychologist


Following his recent recovery from coronavirus, Prime Minister Boris Johnson has publicly blamed excess weight for his need for intensive care. He has subsequently declared a war on the UK’s obesity crisis and is planning a post-pandemic public health drive to battle the growing problem.

Today, almost a quarter (25%) of children aged 4-5 and around 35% of 10-11-year olds are overweight or obese.1 We know that obese children are more likely to become obese adults,2 and that a child’s risk of becoming obese in later life can be pre-determined by the age of six.3 This could lead to ever-growing rates of heart disease and Type 2 diabetes, and spiralling numbers of strokes and heart attacks.4 Alarmingly, recent reports have suggested that the imposed coronavirus lockdown is also negatively impacting childhood obesity rates and worsening the crisis due to a lack of exercise and changes to sleeping and eating habits.5

Whilst most toddlers stop eating when they sense they are full, some children are very responsive to the sight of food, they do not realise that they are full and will carry on eating all the food that is on their plate and may then ask for more. They will also eat when they are bored, upset or distressed and tend to eat very quickly. This poor energy regulation is usually due to genetic factors, or may have developed due to factors present during pregnancy.

If your child always seems to be eating and always seems to want food, and if they are slightly or very overweight, then there are things that you can do to prevent further excess weight gain. Just because a food responsive child asks for food it does not always mean that they need it. Unfortunately, because these children respond so well to food and can often get upset easily, parents tend to use food to change their child’s mood, this too can lead to overeating and overweight.

So what can you do? Even though overeating is genetically determined, there are various ways to manage children who tend to overeat and help prevent obesity. Here are some of our top tips:

  1. Offer fruit and vegetables from the beginning of weaning and continue to offer them at all meals. Babies will learn to like them by seeing, touching and tasting them
  2. Be your child’s role model by including your child in family meals and eating the foods you would like them to eat. They will learn by copying you and others that eat with them
  3. Allow your child to stop eating when they have had enough – avoid coaxing or bribing them to eat more than they want. Avoid giving pudding as a reward for eating the first savoury course
  4. Limit portion sizes to suitable amounts for your child, you can even use smaller plates
  5. Encourage your child to chew and eat more slowly – you could use a smaller spoon. Social and interactive mealtimes as a family will also tend to be slower than when children eat alone
  6. When giving high sugar, high fat foods occasionally at the end of a meal avoid labelling them as ‘naughty but nice’ or describing them as a reward or treat, describe them instead as ‘sometimes’ foods
  7. Develop a meal routine and only give food at three meals and 2-3 planned snacks, keeping high calorie food out of sight as children may ask for food when not hungry
  8. Hug or cuddle your child or distract them to cheer them up rather than using food to comfort them or keep them quiet
  9. Always offer fruit and vegetables at meals and snacks and offer high fibre and high protein foods that require chewing
  10. To make it really easy to know you are giving the right amount of food, why not try our new resource, the Toddler Menu Planner, a meal planner which helps take the guesswork out of toddler meals and set up healthy habits for life


These steps will help your child control their eating and reduce the amount of unhealthy foods they consume. If you found this helpful, why not share with your friends or family?




1 National Child Measurement Programme 2018 –
2 World Health Organisation –
3 New England Journal of Medicine – acceleration of BMI in early childhood and risk of sustained obesity
4 Health and Social Care Information Centre (2015) Health Survey for England 2014 – October 2018

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Further Reading

  • Lucy Upton, Specialist Paediatric Dietitian and Nutritionist   Christmas is a joyful time of year, however as a parent it can also be busy and sometimes stressful. Between planning festive gatherings, shopping for the perfect gifts, and decorating your home, thinking about the perfectly portioned festive meal for your toddler can be an added challenge. The Infant & Toddler Forum is here to help you create an easy and delicious Christmas plate that will save you time but more importantly, that your toddler will enjoy!
  • Judy More, Paediatric Dietitian and Registered Nutritionist   Christmas is a time for families to be together, to relax and to celebrate the season. It can also be a time of extra pressure and it’s all too easy for families to get swept up in the holiday madness of parties, shopping and cooking!
  • Denise Gray, Midwife   In today’s age of digital perfection, new mums are under increasing pressure to look good post-partum, as if birth was no more significant than a hair appointment. Social media presents us with images of perfection daily, new mums looking perfect with tidy houses and sleeping angelic babies. So, it was refreshing to see Katy Perry giving her followers a more realistic view of early motherhood when she published a picture of herself a few days after giving birth, with a visible ‘bump’, large postnatal pants and nursing bra. Katy garnered widespread praise for this honest portrayal of early new-born life and encouraged a wider discussion about the early days following the birth of a baby.