Your child is overweight and you're thinking of putting him on a diet? Not so fast! Depriving a child of food could amplify the problem rather than solve it!
Depriving a child of food can have harmful repercussions on the development of his autonomy, on his self-esteem as well as on his relationship with his parents and with food. In a situation of deprivation, the child develops an exaggerated preoccupation with food: he always asks for more for fear of being deprived of it again. As a parent, you are responsible for the food you offer your child. However, your child must remain responsible for the amount of food he eats.
As a parent, your role is:
- check food availability
- to prevent overeating
- to help your child grow and love himself in a body of his own and not in the one you want for him
Here are 5 actions that will help your child
1. Create a meal and snack schedule
- Choose with your child the times of the day that will be reserved for meals and snacks.
- Inform yourchild that he will be able to eat his fill and that no food will be forbidden to him, but that, in order not to spoil his appetite for the next meal, he will not be able, like the whole family, to eat outside these time slots. Thus reassured, your child will not tend to overeat for fear of being deprived again.
2. Establish a meal structure
Does your child tend to eat without wondering if he is hungry? Make some simple rules like:
- always eat at the table (not in the living room or bedroom)
- no distractions at the table (TV, reading, etc.)
This way, your child will learn to eat because they are hungry and not because they are bored or have food lying around on the counter. Sometimes he will decide to eat, sometimes he will prefer to do something else…
3. Encourage your child to eat slowly
- Teach your child to taste food and enjoy meals.
- By eating slowly, he will more easily recognize the signs that his body is sending him to tell him that he is no longer hungry.
4. Offer he althy and nutritious meals
- Always include vegetables and whole grains at meals. Offer water instead of juice or sugary drinks.
- Reduce the amount of fat and sugar in the recipes you prepare. And teach your child to moderate the amount of fat and sugar they add to food.
- Make food rich infat and sugar (soft drinks, fruit drinks, chips, commercial muffins, croissants, donuts, pastries, etc.) from occasional guests in your pantry.
5. Move with your child
- Provide your child with opportunities for more physical activity. Choose family outings that get you moving, such as bike rides, shopping, a visit to the farm, bowling, etc.
- Movement is a weight ally to he althy weight…
A child's self-esteem is fragile. Do not put pressure on his food choices and his weight. Let your child reach their own weight, remembering to tell them how much you love them!
