Category Archives: Eating

Reducing the chance of eating disorders

How to reduce the chance of children developing eating disorders

The very word ‘eating disorder’ is enough to strike fear in most parents.  Latest estimates suggest that 1.25 million people have an eating disorder and that adolescence is the most likely time for this to develop.   

What is an eating disorder?

At the heart of all eating disorders is an unhealthy attitude to food.  The most common eating disorders are:

  1. Anorexia Nervosa – characterised by not eating enough and often excessive exercising
  2. Bulimia Nervosa – overeating followed by vomiting and laxatives in order not to gain weight
  3. Binge Eating Disorder – compulsive overeating that feels out of control

There are varying degrees of gravity for all of these and it is not always easy to determine when your child ‘tips over’ from healthy eating to problem eating, and then into a full- blown eating disorder.  The bottom line is, if you feel that food is dominating your child’s life, your best action is to seek treatment, as early intervention gives the best chance of recovery.

Why does someone get an eating disorder?

There is no one over-riding cause to why someone develops an eating disorder; there is a combination of influences such as genetics, family experiences and culture.  Parents don’t give their children an eating disorder, but there is much they can do to help reduce the chances of their children developing one.  

What can parents do? 

Parents’ main role is to create a positive home environment by:

  • Setting the right goals – ensure that the aspirations that you have for your child are not based on appearance and that you do not give the impression that you will love them more if ‘only they ate less’.  This includes paying more attention to what they say and do rather than what they look like.
  • Speaking your mind – we are all exposed to some pretty toxic ideas about body image.  This particularly applies to social media which bombards us with images that can distort our children’s attitude to body size.  We need to educate our children that there is no such thing as the perfect body and that prejudice against people who are overweight is wrong.  Too much time spent trying to achieve unattainable beauty is only going to lead to feelings of failure and is limiting your child’s development in more meaningful areas.  Recent research showed that an intervention for women with eating disorders, that encouraged them to criticise negative media images that associated appearance with self-worth, significantly reduced their negative feelings about themselves. 
  • Being comfortable with your own body shape – the more complete you are as parents with your own body, irrespective of size – the less likely you are to imply that having a less than ideal body shape is something to feel ashamed about.
  • Talking about feelings – eating disorders are a way of coping with difficult feelings, so encourage children to understand and express their emotions rather than placate them with food.  This will give you an opportunity to teach them strategies to use when they are feeling frustrated, angry or sad.  For example, taking a deep breath, talking the issue through with an adult, or even asking for a hug.
  • Being a good role model – you are their biggest influence.  If you pick at your food, criticise your own body and are constantly on a diet, your children will copy these unhelpful behaviours.
  • Not putting them on a diet – dieting rarely works and often affects self-esteem.  Most eating disorders start with a diet.  There can also be loads of other health implications such as stunted growth, osteoporosis and delayed puberty. 
  • Keeping children a healthy weight – overweight teenagers have a much higher risk of developing an eating disorder, but often its symptoms go unnoticed because they are masked by being overweight. 
  • Exercising for the right reasons – exercise is an important part of good health, but if you are spending hours in the gym each day trying to get the ‘perfect’ body then this will give children the wrong messages.
  • Boosting their self-esteem – this is probably the most important factor that protects children from developing an eating disorder.  One of the best ways to do this is by offering children choices, particularly as eating disorders often develop as a way of trying to take control of their lives.  Try offering them an array of healthy foods and let them serve themselves.  Even better get them involved in cooking healthy food.

Not only will these behaviours help to reduce the chances of your children developing an eating disorder but they are also great ways for maintaining a healthy attitude to weight and food for all the family.

Article by Tracey Bennett, specialist in Obesity & Weight Management

How to encourage good eating habits

Every term I run a 10 week parenting course for a small group of parents. In recent weeks, the topic of mealtimes has come up a lot so I thought this would be a good one to address in my blog. Parents often mention issues such as the fact that their child either eats painfully slowly or too fast, has a very limited diet and won’t try new foods or won’t eat independently. They feel caught between not wanting to make a big deal or draw attention to eating habits but also worrying that their child maybe won’t put on weight, will put on too much weight or may wake up hungry in the night if they don’t give alternative options.

The child’s school and education will also play a role here, where children learn from teachers how to eat properly with a knife and fork, take their plates and respect their food.

Here are my top tips to encourage good eating habits for children.

Some top tips

1. Only offer healthy foods. The parent chooses what the child eats but the child chooses how much.

2. Don’t make a big issue about food or fight over it. They may eat more one day and less the next.  Focus and comment on the positives, not what they are doing wrong.

3. Repeatedly serve tiny amounts and a variety of food they don’t like, such as vegetables. Just leave a tiny bit on their plate. Children eat what is served in their house. Accept that a food may need to be introduced numerous times before they are willing to try it.

4. Don’t reward a child for eating something they don’t like with a treat after such as desert or ice cream. This may reinforce the idea that desert is good and fish is bad.

5. Involve children in preparing food as much as possible. Cook together, look at recipes etc.

6. Go out to buy food together, particularly the greengrocer or pick your own. Plant a vegetable garden. Involve them in writing a shopping list, even if only mark making.

7. Share family meals together as often as possible and serve everyone the same food.

8. Role play restaurants and serving in a supermarket or play the tasting game.

9. Never force a child to eat a food or insist on ‘one bite’ – this causes power struggles. Stay neutral.

10. Hide fruit and vegetables in pasta sauces, smoothies, muffins etc

11. Think about your eating habits – you serve as a role model. Don’t talk about dieting or good and bad foods. Just try to model eating a healthy, balanced diet.

12. Most toddlers don’t like their food to touch. Serve it in a muffin tin or make food patterns

13. Sit down with your child and if they are old enough to understand, establish together some clear rules about mealtimes. Write these down, framed in the positive and refer to them before the meal until they become more of a habit. Make sure you use the rules to address the difficult issues such as taking time too long to eat, trying something new, staying at the table etc.