Category: Eating Disorders

I'm worried about my child's weight. What can I do?

24/1/2018

By Shu-Lin Pook, Paediatric Dietitian

25% of children in Australia are either overweight or obese, and although the proportion of children getting bigger has remained stable, it is still 1 in every 4 children that is either overweight or obese. Weight management is not easy, and for a lot of families, it can be an unfavourable experience. Here are some of the statements or questions I tend to get when I see a child who has weight issues:

Why is my child overweight/obese?

When a child takes in more energy (from food and drinks) compared to the energy used for growth and daily activity, the excess energy will be stored in the body as fat. Most people will eventually become overweight or obese when they chronically take in more energy than what the body needs. It is something that is usually long term, as excessive weight gain is not something that happens overnight.

But my child eats healthy!

Yes, eating healthy is important. The definition of “healthy food” can have so many different meanings for different families. I am always hearing different opinions about what makes food “healthy”. Is it Organic? Vegan? Gluten free? Sugar free? Preservative free? Natural?

Everyone is entitled to their opinion as to what is “healthy”, but more often than not it is not just the type of food that makes one overweight. It is also the portion that plays a big part on a child’s health.

It is too hard to eat healthy

Healthy eating is not something that you try for a week or for a month like a diet. Healthy eating, should really be part of your everyday lifestyle. I agree that fast food is cheap and convenient. BUT living on diets is not sustainable and therefore not likely to be successful in the long run. Part of healthy eating is having a positive relationship with food, and eating according to your hunger cues: eat when you are hungry, and stop when you are just full.

It is genetics. My child is big because of me (or partner)

Genetics certainly plays a role; there are some children who do have genetic or metabolic disorders that can increase their risk of being overweight or obese. However, genes alone do not explain why the rate of overweight and obesity is increasing at such an alarming rate.

I feel like I am depriving my child when I restrict *junk food / chocolate / lollies, etc*

Parents sometimes feel guilty for not providing their chid with discretionary food (food high in energy with very little nutrition). Remember, you are not depriving your child of love from not giving them discretionary food. There are many other ways and means to provide your child with love. It can be riding a bike together or going to the beach as a family and enjoy the time spent together. Think of food as something to nourish your child’s body rather than a treat or a reward.

How much weight my child needs to lose?

A child’s weight is different to an adult’s weight. Children are supposed to grow and gain weight, whereas the weight of a healthy adult should remain idle. For this reason, I do not recommend that children should lose weight. Rather, allow your child to grow into their weight by allowing their height to catch up to their current weight.

Why does it matter? As long as my child is happy, that’s the most important thing.

Unfortunately, it DOES matter. When a child carries too much weight, complications can occur. Medical complications such as developing fatty liver, diabetes, having sleep issues, respiratory issues (e.g. exacerbation of asthma), and pain in joints are just some of the complications. What about the psychological impact? Well, children who are overweight/obese are more likely to develop lower self-esteem, depression, negative body image, be discriminated against, and so forth.

Ultimately, children who are overweight have a very high chance of being overweight as an adult. As a parent, you can make a difference! Here are somethings you can try right now at home:

Next time your child has a meal, watch and see if the portion is appropriate for their age.
Use this calculator to work out how much your child needs in a day https://www.eatforhealth.gov.au/node/add/calculator-servings .
Using the above calculator, fuel up your child’s body with what they need to grow well. Discretionary food is not something the body needs on a daily basis.
Start moving more! Decrease time spent in front of a screen, and get up and about as a family. Choose to buy a bike as a Christmas present instead of an iPad. Go out for walks in parks instead of sitting in front of the TV.
Be a role model. Pay attention to having better, nutritious food for the family. Make sure there are fruits and vegetables that are readily accessible to your family. Have fruits as dessert for something sweet to finish the meal.
Eat your vegetables. You as a parent are responsible for what is served at a meal. Your child should be eating the same family meal as you are. So if you are not eating vegetables at every lunch and dinner, make it a point to serve some vegetables for the whole family to enjoy as part of a meal.
If your child is full, trust them. Don’t force your child to finish everything that is on their plate. Allow your child to eat according to their hunger cues. BUT be careful not to offer something that they like (example: ice-cream or cake) after the meal because you feel like they haven’t had enough food. Re-present the unfinished meal if they are hungry.

Remember, your role as a parent is to provide your child with nutritious food and to make sure they grow well. If you would like to learn more about healthy eating and weight management, speak to an accredited practising dietitian who has experience working with children. Contact us if you would like to speak to me about how to manage your child’s weight, or how to get your child to build a positive relationship with food.

Shu-Lin Pook is a Paediatric Dietitian at Hopscotch & Harmony. She supports the nutritional needs for children, from infancy through adolescence. She understands that management of complex food allergies/food intolerances can often be difficult, and also works with young people who have prior negative feeding experiences, autism, or poor/negative body image.

7 Tips for a Better Relationship with Your Body

31/5/2017

by Tamika Doyle, Psychologist

The way we view our bodies has a huge impact on how we feel about ourselves and how we live our lives. Our perception of our bodies and the bodies of others starts to take shape early, and can be influenced greatly by our family’s values and beliefs, but also by ours peers and broader influences like the media.

Unfortunately, from a young age children begin to show dissatisfaction and concern about their appearance and weight, which can then lead to engaging in behaviours that attempt to control or change their young bodies.

By the end of the teenage years, most young people have been on a diet of some kind. As adults, the majority of women wish to lose weight (even those who are in the healthy weight range!) and approximately two-thirds of women withdraw from activities due to feeling negatively about their bodies.

So how can we move towards being more accepting of our bodies and feeling better about ourselves? Here are some tips on how to build a better relationship with your body:

Pay attention to how you think and speak about bodies (your own and others!). Focus less on weight, shape or appearance by paying greater attention to other personal qualities. When we overvalue the importance of our appearance, we think that how we look is the most important thing about us, so pay attention to your many other qualities and aspects of your life that make up who you are.
Appreciate your body for what it can do. The human body is a remarkable vehicle that carries you each and every day of your life. Move it in ways that feel good and have gratitude for both the ordinary and amazing things your body does for you.
Improve your media literacy. Challenge the images and messages being promoted in the media. Learn about the many tricks and technologies that are used to modify the bodies presented to us every day. Question the messages that are being sent out in advertising and celebrity endorsements.
Focus on your health rather than your weight or shape. Consider the things you can do now that will help you to feel good (mentally and physically) regardless of whether your weight changes or stays the same. For example, engage in exercise or physical activity for your enjoyment, or increase your intake of nutritious foods that give you more energy.
Surround yourself with a diverse range of bodies. Who and what we follow on social media, what we watch on TV, and who we see in magazines etc., can often influence what we think is “normal” or “ideal”. Body diversity in popular media is very limited, so branch out and follow and connect with people of all shapes, sizes, colours and abilities.
Challenge your beliefs about different body types. Try to recognise that bodies are neither good nor bad. No body is better than any other and there is no “perfect” or “ideal” body type. We definitely can’t make assumptions about another person’s health or wellbeing based simply on how they look!
Be a positive body role model! Don’t talk negatively about your body or others’ bodies. Don’t sit out of activities or choose not to do things because of your size or body type. Engage with life and what is meaningful to you. Show others that you enjoy and appreciate your body and that there are so many things about you that are more important than how you look!

Book an appointment online with Tamika for help with body image concerns

Tamika Doyle is a Hopscotch & Harmony psychologist at our Werribee practice, skilled in working with teens and adults presenting with body image concerns, low self-esteem and eating disorders. She aims to empower her clients to make positive changes in their lives. Tamika provide evidence based treatment for anorexia, bulimia and binge eating disorder.

5 Tips to Promote Healthy Relationships with Food in Children

12/4/2017

By Shu-Lin Pook, Paediatric Dietitian

Instilling positive relationships with food in children can reduce the risk of long term health issues including obesity, negative body image and type 2 diabetes.

Here are some tips to help children build positive relationships with food:

Do not use food as bribes. Instead, use other positive reinforcements such as verbal praise or spending quality family time together (such as going to the park or playing a game) as motivation.
Allow children to eat according to their hunger cues. This means allowing children to eat until they are full, but not stuffed. Encourage them to listen to their bodies.
It is better for children to learn about food as “everyday food” and “sometimes food” rather than “good food” and “bad food”.
Children tend to use parents as role models from a very young age. Having a variety of food available at family meals can help children to enjoy a wide range of food.
Talk about food as food groups and the nutrients the food provides, rather than talking about the calorie, sugar and/or fat content.

Ultimately, all food can be and should be enjoyed in moderation. The only time you should actively avoid a food is when you have a specific food allergy or food intolerance.

Shu-Lin Pook

Shu-Lin is a Paediatric Dietitian at Hopscotch & Harmony. She supports the nutritional needs for children, from infancy through adolescence. She understands that management of complex food allergies/food intolerances can often be difficult, and also works with young people who have prior negative feeding experiences, autism, or poor/negative body image.

Binge Eating: What is it and when is it a problem?

9/11/2016

Written by Tamika Doyle, Psychologist

The word “binge” seems to have become popular in the media and in general conversation. What started as a word to describe excessive drinking or eating has now even evolved to include binge watching of TV programs or films or engaging in any activity too much.

While the term “bingeing” is often used casually to refer to indulging excessively in something enjoyable, people who engage in binge eating on a regular basis or to an extreme level find this experience to be far from pleasant.

So what exactly is binge eating, and how do we know if it is becoming a problem?

A binge eating episode involves:

Eating a very large amount of food within a short period of time (e.g. within 2 hours) AND
A sense of loss of control while eating (e.g. feeling unable to stop yourself)

Feeling out of control while eating a large amount distinguishes a binge from general overeating. For example, having that second or third helping at a special dinner or eating a lot of sweets and snacks during a movie may be considered a large amount of food eaten in a short period of time, but if you knew you could stop during that process and the eating didn’t feel uncontrollable, these examples wouldn’t be considered binge eating.

For those who experience binge eating regularly, eating such large amounts in an uncontrollable way evokes strong feelings of guilt and shame and binges are often highly distressing. This typically leads to secrecy and attempts to hide evidence of binge eating.

Bingeing may be used to cope with strong emotions such as anxiety or depression or may be a direct response to severe dieting or restrictive eating. If you or someone you know is engaging in binge eating at least once per week or is extremely distressed by their behaviour, seeking support and professional advice is recommended.

Other signs that someone may be experiencing binge eating include:

Feeling bloated or constipated
Feeling tired and not sleeping well
Eating alone or in private, avoiding meals with others
Using food as a source of comfort
Secretive behaviour regarding food, e.g. hiding wrappers or food, food “disappearing” from pantry or fridge, saying that they have already eaten
Low self-esteem and body dissatisfaction
Preoccupation with eating, food, body shape and weight

There may also be signs of vomiting or other compensatory behaviours, e.g. swollen cheeks/jaw, going to the bathroom after meals, excessive exercising, using diet pills or laxatives etc., but this is not always the case. Binge eating can occur in all eating disorders and may or may not be followed by compensatory behaviours.

Despite the term being used casually, binge eating is a serious issue often associated with other eating disorder symptoms or psychological issues, such as anxiety or depression.

There are a number of medical complications that can be associated with frequent or severe binge eating, such as digestive issues, high blood pressure or cholesterol, kidney problems and osteoarthritis.

Risks associated with compensatory behaviours following a binge also include damage to teeth and digestive organs, disruption to menstrual cycle, and heart complications, such as irregular or slow heartbeat which can lead to heightened risk of heart failure.

For further information on binge eating and eating disorders, please visit:
www.nedc.com.au or www.eatingdisorders.org.au

Recovery from binge eating and eating disorders is possible. There are several effective treatments available to overcome binge eating. It may feel difficult to share your experiences with a health professional, but doing so is the first step towards getting support and feeling better.

If you are concerned that you or someone in your family is demonstrating some of the warning signs of an eating disorder, make an appointment with a psychologist experienced in eating disorders. Please call 03 9741 5222 to make an appointment at Hopscotch & Harmony to discuss any concerns and get support.

About the author:

Tamika Doyle is a Hopscotch & Harmony psychologist skilled in working with teens and adults presenting with body image concerns, low self-esteem and eating disorders. She aims to empower her clients to make positive changes in their lives. Tamika provide evidence based treatment for anorexia, bulimia and binge eating disorder. Read more about Tamika

I'm worried about my child's weight. What can I do?

7 Tips for a Better Relationship with Your Body

5 Tips to Promote Healthy Relationships with Food in Children

Binge Eating: What is it and when is it a problem?

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