Weight and body image is a difficult topic for many families. It can be hard to know how to broach the topic without doing more harm than good. So what should you do if you’re worried about your child’s weight gain?
First of all, know that you’re not alone. Many parents struggle with how to help support their child in maintaining a healthy weight, while not causing body image problems. It’s a particularly tricky area as your child starts to navigate their teens. The key is making changes as a whole family.
Diet changes are best made for the whole family
Any changes you decide to make to your child’s diet should be done so for the whole family, long-term. As dietitians, we often hear parents say things such as, “Jim’s older brother isn’t overweight, so he can eat anything, but we have been serving Jim mostly fruit for snacks.”
This makes your child aware that they are being treated differently because of their size. You can even accidentally reinforce the misconception that only bigger people need to eat healthy foods.
Instead, focus on making changes for everyone in the family. Resources such as Health Direct have some great strategies, or read on for the most important recommendations from our Dietitians.
What kinds of foods should we eat as a family for healthy weight?
Overall, it’s important to eat a wide variety of foods. Don’t try fad diets or eliminate whole food groups with your child. This may lead to a negative relationship with food long-term. Healthy eating is balanced eating.
Structured mealtimes can help in younger children who graze all day, or who may use food as a coping mechanism. Have a set routine: breakfast, morning tea, lunch, afternoon tea and dinner. Offer vegetables or salad every day with the main meal. Make a variety of healthy snack options available between meals.
Limit high sugar drinks such as soft drinks, cordials and fruit juices. These should be occasional treats only. Always offer water as their main fluid.
It’s ok to eat less healthy or discretionary foods sometimes. However, it’s important not to use these as a reward. Instead, explain to your child these foods don’t offer our bodies much nutrition. Therefore, we don’t eat them often. This reinforces how to make healthy choices.
What about our behaviour as parents when my child is overweight?
What you say and do about bodies and health as a family is also important. It’s important to avoid diet talk, and avoid negative body comments – especially around your children. Instead, model healthy enjoyable physical activity at any size, as a family.
Limit screen time and have whole-family breaks from schools. Encourage more physical activity: go for a walk, a swim, or play soccer at the oval. If your child shows an interest in particular sports, be supportive. Try new sports out together. This helps your children see that sport and physical activity are for everyone, not just people who are already “fit” or “good at sports.”
Work together as a family
Throughout childhood and the teenage years, children’s bodies are growing and changing constantly. As a parent, worries that “my child is overweight,” are best dealt with by healthy eating for the whole family.
Providing nutritious choices and teaching positive eating behaviours by example are powerful tools to help your child develop healthy habits for life. Instead of focusing solely on a single family member, treat it as an opportunity for everyone to improve their health, together.
It you need support in your journey, reach out to us. Our team of Dietitians is well-experienced helping young people of all ages to eat healthy. If you are concerned that your child’s eating has become disordered, we can help. Contact us today or book an appointment online instantly.
