09 Sep Tips from an Online Dietitian to Discuss Weight with Children and Teens
Every single day, our children are bombarded with a constant stream of images, videos, social media posts, and photoshopped images depicting what society deems as the “ideal bodies.” The messages conveying the standards of the “perfect” body type are relentless. However, as we step into a supermarket, we’re met with a display of vibrant, sugary delights positioned conveniently at eye level, easily accessible to all. Complementing this, advertisements champion every conceivable packaged product, while educational institutions curtail physical education initiatives and replace them with pizza slices and juice boxes for lunch. The messages our children are receiving about health and well-being are perplexingly contradictory.
According to the latest data from the Center for Disease Control and Prevention, the number of children and teenagers in the United States aged 2 to 19 who are considered obese or overweight now exceeds 30 million. This has been deemed an epidemic by health and medical authorities, underscoring the urgency of the situation. Childhood Obesity Awareness Month, established in 2012, is marked every September with nationwide campaigns aiming to address this critical issue.
But how do you talk about weight with children? In our professional practice, we have worked with so many patients who struggle to reach and maintain a healthy weight. Add disordered eating to the mix, and discussing weight and body image can be daunting and emotionally charged.
But, let’s talk about it. Let’s talk about weight, health, and body image with our kids. Here are our recommendations:
Walk (literally) the talk. Infuse healthy eating habits and physical activity into the family dynamic. Prioritize family meals. Instead of after-dinner TV, go for walks. Replace sugary desserts with refreshing fruit salad topped with a dollop of yogurt. These seemingly minor actions wield substantial influence. Kids don’t require Pilates classes; they simply need to keep moving.
Change the focus from weight to health. Talking about weight aligns with media perceptions. Talking about health shifts the discussion to the real, vital motive for wanting our children at a healthy weight.
That opportunity hasn’t passed. You can always shift from bad habits to good ones. In fact, it’s simpler than you might believe. As a family, clear out the pantry, exploring food labels to discover which ones aren’t great. Next, shop collectively, picking out fruits and snacks the kids enjoy. When they witness the whole family committed to health, making changes becomes smoother.
Avoid banning foods. Foods aren’t “good” or “bad”. They just ARE. If your child enjoys ice cream, have a scoop together. Allow cake at birthdays. Prohibiting foods often backfires and makes them more tempting. This circles back to emphasizing health over weight. Relishing a double-fudge brownie at a party is fine because food is about tradition, culture, family, and celebration. It’s all about balance.
Avoid criticizing or making comparisons. Casual remarks can deeply impact children’s self-worth. Statements like “Manuela is bigger than her sisters” imply their bodies are unattractive.
Stay mindful of both your and your children’s eating habits. Our connection with food is highly personal and can unveil underlying issues. How does your child discuss food? When does she overeat or undereat? Reflect on the same queries for yourself.
Unplug. There’s a direct link between TV/video game time and childhood obesity. Watching TV lowers metabolism (enter the couch potato effect). Coupled with distracted eating, it becomes a hazardous recipe for weight gain.
I love you. Your love for your child (OR YOURSELF) isn’t linked to weight. You adore them for who they are and want them to be resilient, healthy, and content. Instill the understanding that taking care of yourself by eating well, exercising, and feeling good are all actions of love.
Discussing weight is critical to raising healthy kids. Don’t leave kids’ imaginations of perfect bodies to social media, influencers, and TV. They need you there to guide them and teach them.