Can a child be told that he is fat? Explains the nutritionist

Frustrated parents sometimes say, “Don’t eat these chips! Look what a big belly you have ». Another group is desperately trying to develop healthy dietary habits in their children, obsessing them over with counting calories. Where is the golden mean? Monika Nowicka, a clinical dietitian, explains in an interview with Medonet.

1. Polish children are at the forefront when it comes to overweight and obesity
2. Pandemic and remote learning have left children of all ages gaining weight uncontrollably
3. You can read about the numbers and ways to deal with overweight in children in the first part of the interview with Monika Nowicka
4. More current information can be found on the Onet homepage.

How to talk to a child about a diet so as not to harm him? A rough approach to the topic may result in, for example, eating disorders. I understand that the terms “but you have a big stomach” or “you need to lose weight because you are fat” are inadvisable. What else can do more harm than good?

The psychological aspect of diet and appearance is of great importance. Children often compare themselves to their peers and their idols. When they see that they look different, they feel inferior. Paying attention to your child’s appearance can cause many psychological problems and eating disorders, so of course you shouldn’t use such arguments in trying to persuade your child to go on a healthy diet. Remember that it is not about the size and shape of the figure itself, but about health. Each of us is different – learning to accept yourself is important, but also showing how exercise and a healthy diet are important for proper development and well-being. There is a belief that diet is a restriction all the time, while it is about taking care of a balanced and healthy lifestyle. The type of message is extremely important here.

Importantly, if a child treats the diet as restrictions and prohibitions, even healthy eating can lead to mental and nutritional disorders. Research shows that over-control and the desire to educate can also be harmful and backfire. Using sweets as a reward, taking them away from a child as a punishment – all such activities may additionally disturb the children’s relationship with their parents. The other side of the coin is also educating the child that they are obsessed with controlling their body weight and what they eat. This, in turn, can lead to an unhealthy relationship with food in adolescence and adulthood – eating disorders such as anorexia and bulimia, or a negative body image. Let us remember that no extreme is ever good, and the priority is health, both mental and physical, of a child, and then an adult.

We should also remember that apart from obesity, there is also the other side of the coin – malnutrition. Much less is said about it, but the problem also exists. Neither extreme is good, and too low body weight, especially in girls, can lead to many complications in the future.

How, then, is it good to talk to a child about losing weight?

It is important to show the child that proper nutrition is a lifestyle that allows us to feel good and healthy. Introducing good habits permanently will help us and our child not only feel good in their body, have more energy and strength, but also prevent many diseases. Let’s show the child that healthy dishes can be very tasty and nice. It is worth showing that he can influence what he eats – it is not imposed on him from above. The question “do you prefer carrots or broccoli?” will give the child a signal that he or she is making a decision on their own. As a result, they may be more willing to reach for healthy products.

What’s it like with the junk food kids love? Should we protect them from candy, cookies and cola at all costs? However, can these products be present in their diet to some extent and will they not be harmful?

Unfortunately, sweets appear in children’s diets quite often. In the survey conducted by Be Diet Catering in 2020, as much as 44 percent. I have indicated that their children consume candy bars and sweets on a regular basis. However, it is worth trying to reduce the amount of sugar consumed by children, bearing in mind that the complete exclusion of sweets may have the opposite effect. Instead of completely resigning from the sweets loved by children, let’s reduce their amount or offer the child healthier alternatives in the form of healthy home-made sweets, such as bean brownies or date bars. The stores also offer a growing selection of healthy snacks with very good ingredients.

It’s important to learn to read labels and make informed decisions. A healthy snack is fine as long as it is a supplement, a treat, not a staple. We can replace the popular fast food with a healthy alternative with high-quality products – I recommend trying a fit burger on whole grain rolls with beetroot and groats cutlet or pizza on a cauliflower base. There are many possibilities.

How should the child’s meals be balanced?

The key stage in shaping a child’s dietary preferences is the period from 2 to 5 years of age. At this stage, parents need to be very responsible and patient with planning their child’s diet, as this is a stage of very low nutritional acceptability. Introduce new products gradually so that your toddler gets used to the new food.

The basis of a child’s diet should always be vegetables and fruits. They are the greatest source of vitamins and minerals needed for the development of a young organism. Grain products must also be included in your child’s diet as they are a good source of carbohydrates. Another important ingredient in the diets of children and adolescents is protein found in lean meat, fish, eggs and dairy products. Healthy fats, such as vegetable oils, nuts and seeds, must also be included in the toddler’s diet, but you should be careful about their amount in the diet. The main rule, however, is still diversity, as a deficiency of vitamins and minerals increases the risk of developmental abnormalities, and also negatively affects the child’s immune system.

Let’s not forget about proper hydration, preferably with clean water or herbal and fruit teas. Dehydration is the cause of many symptoms, such as headache and sleepiness. Water supports all biological processes, including the proper metabolism.

Regardless of the child’s age, health condition and weight, healthy eating and physical activity are the basis for building health in adulthood. Let’s focus on education in this area, and if necessary, don’t be afraid to ask for support from a clinical dietitian or doctor. So let’s make sure that our kids learn to put themselves and their health first.

Also read:

1. Ewa Chodakowska: The situation is dramatic. Polish children gain weight the fastest in Europe
2. How to lose weight? Rules, diet and exercise [WE EXPLAIN]
3. 12 benefits of eating silage
4. A new, green version of the Mediterranean diet. It is even healthier
5. Thermogenics help you burn fat. It’s worth including them in your diet

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