NUTRITION EDUCATION How to talk to your child about weight and diet responsibly

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Weight issues can affect children as much as adults, and approaching this topic requires delicacy and tact. Discussing weight and the need to adopt a healthy lifestyle with children imposes a number of essential rules to protect the child’s self-esteem and promote healthy lifestyle habits.

According to psychologists, the way you talk to your child about their weight has a big impact on how the little one will manage the problem in the future. Weight loss among children can interfere with their growth and negatively impact their body image and relationship with food, so it’s important to team up with your pediatrician and a dietitian nutritionist.

Another thing to be aware of is that every family is different and change happens gradually, so be patient and remember that in addition to weight loss, healthy eating habits and regular physical activity have many health benefits.

Here are some rules to follow when talking to your overweight or obese child about dieting!

In order not to subject the child to a brutally stressful situation, wait for the right moment to bring up weight and diet issues. Weight-focused conversations with younger children can manifest later in the form of low self-esteem, unhealthy body image and disordered eating during adolescence, when children are most susceptible to these health conditions, scientists note.

And an older study shows that teens whose parents had weight-related conversations with them were more likely to engage in unhealthy weight-maintenance behaviors and overeat than those whose parents had conversations focused on nutrition healthy.

This discussion is more important than you think for the mental and emotional development of the little one. To reduce the risks of your little one developing serious problems from this discussion, make sure you don’t use the following words: fat, different, obese. Focus on the positive aspects after the diet, such as improved health or better tone.

Make sure you talk to your little one in a non-judgmental way, show your support and promise that you’ll be with them in their fight against the pounds.

Wait for the Right Moment
It is crucial to choose the right time to discuss weight, avoiding situations that might stress or embarrass the child. This is important because the wrong approach can lead to long-term self-esteem issues or eating disorders.

Set an example for him to follow
You can’t expect your little one to take weight issues seriously and stick to a diet if you don’t adopt a healthy diet. Even if you don’t have weight problems, diet with your little one to encourage them and serve as a role model.

And more than that, adopt healthy eating habits in turn. Experts say our children eat healthier when we, their parents, are positive role models – such as by viewing food as “a source of joy and nourishment” rather than an enemy.

And if we have wrong beliefs, such as “I can’t believe I was able to eat that” or “I went on this diet for nothing”, we risk passing on such beliefs to our children. For example, if we ourselves are struggling with excess weight and are obsessed with eating foods with less fat or calories, we can also pass on such fears to our children, who have an increased risk of becoming obese in their teens. dealing with anorexia nervosa, for example.

Experts recommend that meals include plenty of fruits and vegetables, whole grains, and protein. The guidelines can be adjusted to accommodate different dietary lifestyles, such as gluten-free or vegetarian, of course.

Encourage Family Meals

It’s never too early to have discussions about healthy eating with your children, and continuing that dialogue at every stage of their development can help instill healthy habits throughout life, scientists say.

That’s why it’s very important to eat together as often as you can and even involve the child, even from a young age, in the whole process that precedes a family dinner, from shopping to cooking together.

As children grow, studies suggest that families who eat together at mealtimes tend to have higher-quality diets, with more fruits and vegetables and less fast food and sugary drinks.

Eliminates the Pressure to Empty the Plate
Teach your child to listen to his body and stop eating when he is full. It helps develop healthy appetite control and prevents overeating.

Cut down on sugary drinks
Limit your intake of extra calories through sugary drinks. It promotes the consumption of water and milk as the main sources of hydration.

Separate Food from Affection
Avoid using food as a form of reward or consolation, so as not to create unhealthy associations between emotions and food.

Maintain a Positive Attitude
Discussions about weight should be constructive and positive, focusing on health benefits rather than aesthetics.

Sugar education
Explain the negative effects of sugar and processed foods to your child, educating them about healthy alternatives.

Consult A Specialist
For personalized advice and a tailored nutrition plan, visit a pediatric nutritionist together.

Praise and Encouragement
Be with your child and praise him for every positive step he takes, regardless of the immediate results.

Limit Screen Time

You may be wondering what the connection between screen time and overeating is. Scientists point out that both children and adults tend to eat in front of the screen. And when that happens, they risk consuming very large amounts of food.

Older research showed that children who limited their screen time also reduced their body fat percentage. When TV and computer time is limited, they will find more active things to do. And limiting “screen time” means you’ll have more time to be active together.

Avoid Accusations and Labeling
Discussions about weight should not be an occasion for stigma or judgment, but an opportunity to support and educate.

Recognize the Warning Signs
Be aware of any drastic changes in your child’s eating behavior and see a doctor if you notice disordered eating habits or an excessive preoccupation with weight.

Discussing weight and nutrition with children should be balanced, informative and compassionate. The role of parents is to guide and support, not to criticize