When an eating disorder in children affects your life, what do you do? Do you know how to help them. You may think your child or children don’t have eating disorders, it may surprise you to know that many children do suffer from eating disorders and just because you are a good parent doesn’t mean that your child won’t be one of them.

All parents have attitudes to eating that their children learn from. Children also learn from their peers at school. We all know how cruel children can be, they will make negative comments when there is nothing negative to comment about. You may not be able to control the reactions of their peers but you can certainly control your own reactions. Your reactions are probably the ones that influence your children the most. If you find yourself constantly saying ‘I can’t eat this because…’ then your children will respond to those messages. And you may be surprised what messages they receive… certainly not what you meant by it.

Children as young as four years old have been known to suffer from anorexia because their parents attitude to food caused them to stop eating. Parents often make the mistake of thinking it is a phase their child is going through because of food likes or dislikes or because they want their own way. This is often the case but in some cases it has been discovered that children are thinking ‘if I eat I will get fat then nobody will love me’. It’s sad but unfortunately true.

Maybe you or one of their peers are secret eaters, hiding treats for only you to eat. Sure, it may seem harmless, as parents we don’t have much to ourselves. So it is tempting to put something aside for yourself. I remember when my daughter decided she liked chocolate turkish delight. Previously, that was my treat as no-one else liked it. Suddenly I had to share it with her often she wouldn’t leave me any… it was sooooo unfair! It may shock you to know that quite frequently your children know you do that. What is worse is that they may have started doing it themselves.

The problem is that children take it to excess. They will sneak chocolates or sweets and hide the wrappers. Over time, this habit can increase but they manage to keep these addictions secret.

The same applies to binge eating when children see family and peers gorge themselves on food. Many individuals binge eat without realizing it and this is becoming a major issue in children also. It seems that many people are no longer capable of portion control. They just eat and eat until they feel so bloated that they feel ill.

The majority of obese individuals are addicted to high energy, high calorie foods. It’s important to remember that we should consume all things in moderation. But children are being fed large amounts of fats and sugar and they are becoming addicted to them. The problem is, if we stop providing them these high energy foods they may suffer withdrawal symptoms from not eating them. It doesn’t take them long to realize that a chocolate bar solves the craving. Of course, thought it solves the short term craving, it opens the door to significant potential future problems.

As parents we should endeavor to be aware of the habits our children have in relation to food and eating or not eating. We need to know if they have received the wrong messages from our attitudes or their peers attitude to food. We need to ensure any issues are dealt with before they spiral out of control. And most of all we need to be willing to seek professional medical advice at the first sign of an eating disorder in children.

Dinner is the one meal that most parents have total control over. Preparing healthy dinners for children is a challenge that parents can overcome. In most cases, parents are responsible for purchasing food and cooking the meal. But sadly, it is a meal that now lacks the meaning it had in the past. The concept of a ‘family dinner’ in which all members of the family sit down together to eat their meal is a challenge which many families feel unable to achieve. Differing tastes, work schedules, social lives all succeed in disrupting this once important family time. Discussion of the days events with the whole family is sadly a thing of the past for many families.

Instead of a family dinner it is easier to prepare a quick meal which everyone eats at their own time and frequently on the run or while watching television.

When asked, many modern children had never eaten a dinner at the dining table. Some don’t even know how to use a knife or fork correctly and fewer still consume vegetables regularly. Some children were shown a potato and asked what it was. Relatively few knew what it was and when they were told that chips/fries were made from potatoes they answered, “No they don’t, they come from a plastic bag in the supermarket freezer!” This may seem funny, but it is a sad indication of modern society’s dependence on processed, ready made foods and the lack of fresh vegetables that many family consume.

Yes it is easier to ring for pizza and have it delivered to your door, or pull out a microwave meal that takes only minutes to prepare. But have you considered the consequences of these actions?

Life is full of choices and choices always have consequences. Maybe you were never taught to cook by your parents, or maybe you feel that you don’t have time. But if you rely on these processed and prepared meals then your children will learn to do the same. The problem is that these meals are high in fat, sugar, salt and calories and you know what that means don’t you? It means you are increasing the chances of yourself and your children becoming overweight

Perhaps you think it is cheaper to buy these ready meals or ring for pizza or go to the burger shop. Maybe it is cheaper, but constantly consuming these foods effects health and you could end up paying a much higher price than the actual cost of the food. It could even be argued that providing only fast foods is a form of child neglect since these foods are notoriously low in nutritional value and consuming them constantly can make them physically ill.

There are many obesity related diseases including diabetes, heart disease, high blood pressure, high cholesterol, stress, insomnia, irritable bowel syndrome. These potentially life threatening illnesses are being experienced more frequently in those decades younger than was occurring even 30 years ago.

Stop the cycle today and start cooking dinner for the family. It doesn’t have to be a three course gourmet affair. A skinless chicken fillet with a serve of wholemeal pasta. Teach your children to sit at the table and use a knife and fork. Introduce those vegetable into the meal. Have fresh fruit salad with low fat yogurt for dessert. If you don’t know how to cook them you can prepare vegetables from the freezer section of your local store. These are highly nutritionally intact since they are frozen within hours of picking. You also don’t have to clean and chop them and nothing has been added to them.

Start cooking lean meat, chicken and fish rather than processed foods. Experiment with different foods and create your own burgers out of quality minced meat if that is what your children like. It’s time to stop them dictating what they will eat. Don’t tell them you’re putting them on a diet, diet is a dirty four letter word! Just talk about making healthy food choices. Explain to them the benefits of making healthy food choices.

You might think this is expensive but think of the money you will save on medical bills when they are no longer running to the doctor with various complaints.

And as far as time goes, it really doesn’t take that much longer to prepare healthy dinners for children and the family. The main difference is that you need to supervise the cooking rather than just throwing it in the oven and coming back when the timer goes off.

Take back control of dinner and experiment with different foods, you will be surprised how many foods children will eat once they become accustomed to them. And the biggest reward for you effort will be when they are fit and healthy in twenty years time and thanking you for loving and caring enough to prepare healthy dinners for them as children.

Are you concerned about childhood obesity and depression. If you are worried that your child might be suffering from depression due to being overweight it may be a medical issue which needs to be addressed. You should always seek professional medical advice if you are concerned about this. Even if you are concerned that your child is suffering from depression for reasons unrelated to being overweight it is important to seek medical advice.

Unfortunately, childhood obesity and depression go hand in hand. We all know how cruel children can be, even children who are not overweight will be told they are fat and labelled as a ‘fatty’. This is especially true of children who prove themselves sensitive to this type of teasing. It is unfortunate but true that children LIKE pushing one anothers buttons. Even those who hate being teased will tease others because they just don’t grasp the concept of treating other people the way they would like to be treated. If course, if a child is overweight then the taunts they receive increase in frequency and can eventually destroy their self confidence and potentially cause depression.

A depressed child will exhibit many symptoms, including but not limited to; not wanting to play outdoors, binge eating unhealthy foods, not wanting to eat, bursting into tears at the slightest provocation and being overly self conscious. In extreme cases they may even give up the will to live. Older children and teens may even attempt suicide to escape a life they view as unbearable. Even death is a more pleasant prospect than life.

Don’t make the mistake of thinking this kind of issue only affects adults. Yes, it is probably more common in adults but children suffer too. Just look at the suicide rate among teenagers. Sure, the issues and stresses they face may seem so much less important than ours, but they are just as important to THEM! I’m sure you remember situations as a child that mortified you and made you feel really bad. Maybe your supposed best friend tattled a really embarassing secret around the school. Or maybe your love interest boasted to their friends about having sex with you. These situations are majorly upsetting to young people. For an overweight child, the constant attacks on their self esteem can become overwhelming.

So if you are concerned that your child may be depressed they should be seen by a physician or school counsellor who will examine the reasons for their depression. Hopefully they won’t need medication but some children do. Once you’ve dealt with the emotional aspect of the depression you need to address the root cause of the depression. If you don’t address the cause it is like putting a band-aid on a deep cut that requires stitches and expecting it to heal. The same is true for children who are suffering childhood obesity and depression.

Medication is like a band-aid, it addresses the superficial symptoms but until the eating and exercise habits are changed and the weight is lost nothing will change.

If your child is overweight or obese then you have the power to change what they eat. Yes they may be binge eating or a secret eater but you can still make some changes to see the problem changed. Have you ever see the television program ‘You are what you eat’? English nutritionist Gillian McKeith addresses the unhealthy eating habits of obese individuals and families. One of the things Gillian does is to go through the pantry and remove all the unhealthy foods and replace them with healthy foods. This is something you may need to do, remove the processed foods, cakes, cookies, crisps, sweets, chocolates etc until your child has learned to eat and appreciate healthy foods. Doing this will also stop them taking those things secretly, they can’t do that if there is none in the house!

Another benefit of removing junk foods from your childs diet is that it frequently causes a significant improvement in behavior. Here in Australia, there was a primary school in Queensland that banned all sugary and processed foods from the canteen and childrens lunch boxes during school hours. Within one week, almost all behavioral issues in students were resolved, fights, bullying, temper tantrums etc came to a virtual standstill. The children behaved better and focussed better in the classroom and over time the academic results of the school improved. The results of this experiment caused many parents to ban these products in the home also. I know that when my daughter consumes red food coloring she becomes unmanageable, defiant, bad tempered and even aggressive. The reason for these behavioral changes is the artificial additives found in processed foods.

It is also important that you spend time with your child discussing their feelings. They need to know that they can talk to you when they feel negative about a situation and that you will respond constructively to the issue.

Overweight or obese children are more likely to be bullied in the school environment so you may need to discuss the issue with the school principle and your child’s class teacher. If they know about the issue, and know specific children that are being cruel, they can watch for it. Some teachers are more helpful than others. But remember, if the teasing is caused by them being overweight then you need to consult your doctor for help with how to change the eating and exercise habits of your child in order for them to lose weight.

Something else that can help with childhood obesity and depression is to get your child involved in exercise. It may be impossible to motivate them to exercise on their own but if you get involved, go for a walk with them, play wii sports with them, put on a cd and dance with them etc. Anything that will get them up and moving.

Exercise doesn’t only improve fitness and tone muscles, it also releases ENDORPHINS. Endorphins are hormones produced by the brain that reduce pain and improve mood. In effect they are the bodys natural aspirin and anti depressant. Have you ever wondered why when you feel better after you exercise? This is the reason. This fact alone should encourage you to encourage your family to be active.

It is possible to help your depressed children. Here is a summary of the things you can do.

• Seek professional medical advice
• Talk to your child and find out what is making them depressed.
• Help them change their eating habits to lose weight and reduce peer teasing
• Encourage them to exercise as this will stimulate endorphin production and help them lose weight

With your help your child can overcome childhood obesity and depression!

The importance of children eating breakfast should not be overlooked. Many children attend school without having breakfast beforehand. Scientific research indicates that not having breakfast can lead to overeating throughout the day. Yes, that’s right, a couple of hundred calories first thing in the morning can stop you from binge eating 400-500 calories later in the day. This is one of the reasons that eating breakfast assists with weight loss.

Just consider, a child eats an evening meal then sleeps for 8-10 hours and now they are heading to school for the day. But if they don’t have breakfast they have no fuel for the day ahead. That is like trying to run your car without any fuel in the tank.

Is it reasonable to expect a child to perform well without providing the tools to accomplish it? If they become hungry during class they will lose focus and possibly even start snacking on the nearest food source. It could be cookies, crisps or chocolate which will provide a temporary burst of energy that will quickly be exhausted leaving them hungry again.

Another contributing aspect to the importance of children eating breakfast could be referred to as ‘brain food’. When a child is hungry a kind of lethargy hits them making it harder for them to concentrate. So providing them with a healthy, satisfying breakfast can also help their cognitive function and therefore their academic performance.

Do you know why breakfast is called breakfast?… Because it is time to break your fast. This means it is time to eat again after not eating for several hours.

Of course, getting a child to each breakfast can be a challenge. Every child is different and has their likes and dislikes. My daughter would be quite happy to go to school without eating anything but I don’t allow her to do that. To be honest, I’m happy to not eat breakfast but I have to force myself to eat in order to provide a good example to her, even if I only eat a piece of fruit. So what can you give your child for breakfast to provide energy and help them focus without adding excess calories from fat and sugar which can lead to weight gain.

Here are some healthy breakfast ideas for children.

1. Cereal is an easy choice. But there are healthy cereals and unhealthy cereals. Try choosing cereals with no added sugar or cereals containing dried fruits to add sweetness. Oatmeal with honey is an excellent choice since oats are slow burning and contain lots of fiber to help satisfy hunger for longer.
2. Milk is required for strong, healthy bones but talk to your physician and see what they recommend. They may suggest a reduced fat, calcium enriched milk for your child. But whatever milk they consume they need calcium to build strong bones and teeth.
3. Fruit is another component of a healthy breakfast. It could be a piece of fruit or a glass of unsweetened fruit juice. It is important that it be unsweetened 100% fruit juice as this not only provides important nutrients, it also avoids excessive sugars. If your child finds pure juice too strong tasting you can dilute with water.
4. You could also add dried or sliced fruit to the cereal to add sweetness and reduce the need for added sugar. Or you could add fresh fruit to natural unsweetened yogurt. When strawberries are in season try throwing 6 in a bowl and microwaving them for 1 (one) minute, this makes the juice come out, then just add half a cup of natural or vanilla yogurt. Yummy!
5. A boiled egg with a slice of whole wheat or multi grain toast is another good choice. Bread should always be brown/whole wheat/multi grain as these are higher in fiber giving them a lower glycemic index which means they take longer to digest and therefore satisfy hunger for longer.
6. Baked beans on toast is recognized as a balanced meal. Again, always select wholegrain or multi grain bread.
7. A fruit smoothie is a delicious breakfast option just add fresh fruit, juice, a dollop of low fat yogurt and 1 (one) raw egg to the blender and blend.

As you can see, there are plenty of healthy options available. You should always encourage your child to have a habit of eating a healthy breakfast.

Children learn from experience and you need to set a good example by eating breakfast yourself. Your children will see you eating and will mimic your behavior. If you routinely skip breakfast, don’t be surprised if your child starts doing the same. They don’t respect rules of ‘do what I say not what I do’. They respect rules that you abide by yourself. Setting an example makes them more willing to follow your rules.

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “The importance of children eating breakfast” is intended for informational purposes only.

One of western societies most disturbing statistics is the increasing number of children suffering from childhood obesity and overweight issues. Childhood obesity has become one of the greatest threats to children’s health.

Danish scientists tracked over 250,000 students in Copenhagen from 1930-1976. They discovered a direct correlation between childhood obesity and the risk of heart problems, especially among males. For example, a 13 year-old boy who was 25lb overweight was discovered to be 33% more likely than his healthy weight peers to suffer coronary heart disease by age 60.

Scientists estimate that based on current rates of childhood obesity, coronary heart disease could increase by up to 16% by the year 2035.

An even more disturbing trend is an increase in the number of young people suffering from coronary heart disease… a disease commonly believed by society to affect only adults over the age of 40. Of course, there have always been incidents of young people suffering these conditions. In 1970 my father had a heart attack at the age of 33. In the hospital he was complaining how unfair it was to have a heart attack at such a young age… until he discovered the 18 year-old beside him was there because he had a heart attack also! The incidence of this type of situation is increasing.

According to a 2004 study in the United States the obesity rate in those under the age of 18 was around 16%. A recent study indicates that the rate is now 21.6%. Unfortunately, this figure only refers to children with a BMI higher than 95% of their peers. Anything over 85% is classed as overweight. Realistically speaking, 1 in 3 children in western countries are overweight.

Statistically speaking, modern children have a higher calorie consumption but receive less exercise. For this reason, childhood obesity will continue rise until the majority of children and then adults are obese… Unless we do something about it!

Modern children are now vulnerable to diseases which were traditionally not seen until much later in life. The dangers of childhood obesity include; heart disease, stroke, high blood pressure, type II diabetes, stress and depression. These conditions have become much more common in those under the age of 18.

Malnutrition has also become a prevalent problem in Western countries where it used to appear mainly in Third World Countries. Malnutrition refers to the insufficient, excessive or imbalanced consumption of nutrients. This can be caused by inadequate consumption of nutrients or from inability to absorb those nutrients. As children consume a less healthy diet filled with excessive fat, salt and sugar and insufficient vitamins and minerals they become obese and suffer from malnutrition.

The only way to end this pattern of malnutrition and disease is to examine the causes then stop and take a stand to make childhood obesity a thing of the past. As parents, we need to educate ourselves to ensure our childrens future health and eating habits. We need to ensure that our children receive the best start in life and have the tools to maintain a healthy lifestyle and pass those skills onto their own children.

Perhaps you think your child’s obesity is a result of genetics. That may be true, there are genetic and health conditions that contribute to obesity. But consider this, if you fail to eat a balanced diet and receive no exercise you increase the risk of being overweight. Consuming more calories than the body requires for energy needs leads to obesity. If your child has unhealthy eating and exercise habits then they could become overweight. Genetics may contribute but a healthy diet and exercise routine can override genetic predispositions. Avoiding the dangers of childhood obesity is as simple as changing the whole families eating and exercise habits.

As a parent you are responsible for your children and providing a healthy diet and encouraging them to exercise is something that must be done to ensure their healthy future. How would you feel if your child had a heart attack at the age of 18 because of their diet and lack of exercise. That is one of the dangers of childhood obesity.

As a parent, it can be challenging to provide your child with a healthy diet. Modern parents are frequently ‘time challenged’. All the modern technologies are designed to make life easier but usually result in life being busier because we have to work harder to afford them. But you know what, it really doesn’t take all that much effort to prepare a healthy, home cooked meal. Here are some tips to make life easier and healthier.

• Encourage consumption of fresh fruit as snacks rather than snack bars, potato crisps etc
• Eat more wholegrain foods like wholemeal pasta, whole wheat or multi grain bread and brown rice. These take longer to digest and satisfy hunger for longer than their processed, white counterparts.
• Invest in a slow cooker. This will allow you to come home to a fully cooked meal, they are great for casseroles, soups and baked meals
• Utilize frozen vegetables: There is less wastage, they are frequently cheaper than their fresh counterpart, most of the work of preparation is already done and nutrient wise, they are as good or even better than fresh since they are frozen within hours of being picked.
• Reduce consumption of red meat but cook fresh meat rather than processed, frozen versions like chicken nuggets etc.
• Eat more fish and skinless chicken (skin contains most of the fat). Canned tuna and salmon are good but look for reduced salt and versions in springwater rather than brine or oil.
• If you’re not home to cook but your children are, teach them how to prepare fresh meat and vegetables if they are old enough.
• Decrease the size of meat portions as meat is one of the primary sources of saturated fats.. this will also save money.
• Consume reduced fat or low fat dairy products to reduce saturated fat consumption.
• Consume more salads, but be wary of oily and creamy salad dressings
• Eat less puddings and cakes for dessert and have more fresh fruit desserts instead

Following these easy tips will help you avoid the dangers of childhood obesity.

Understanding the difference between glycemic index and glycemic load is important for anyone who needs to lose weight, including children. But first, it is important to understand the definition of the two terms.

Definition of Glycemic Index: The glycemic index, abbreviated as ‘GI’, is a calculation of how specific carbohydrate rich foods affect blood sugar levels over a period of 2 hours. Foods containing simple carbohydrates are easier to digest and have the highest glycemic index. Complex carbohydrates burn slower and therefore have a lower GI.

Definition of Glycemic load: The glycemic load, abbreviated as ‘GL’, is a ranking system for carbohydrate content in food portions based on both their glycemic index (GI) and portion size.

Scientists calculate glycemic index by providing 10 individuals a 50 gram serve of the food to be tested then measuring their blood glucose response over the next two hours. This response is compared to the blood sugar response to glucose and averaged across the 10 test subjects to calculate a relative index value.

The problem with this approach is that in real life, portion sizes vary from child to child. Not every child consumes a 50 gram portion! So glycemic index doesn’t provide an accurate measure of the effect of any given food on blood sugar levels.

For this reason, the glycemic load is considered to provide a more accurate measure than the glycemic index alone since it takes portion size into account.

Calculating the glycemic load of foods is fairly straightforward if you know the glycemic index of that food. You can find the glycemic index for a wide range of foods at The glycemic index. Note that this is an Australian website connected with the University of Sydney so some foods may be listed under unfamiliar names. However, the website does provide the most comprehensive listing of GI values along with GL values. Sometimes you can find the GI value of a food listed in the nutritional data table. I believe that over time this will become more common.

The metric formula to calculate the glycemic load of food is: GI value x usable carb content (in grams), divided by 100.

The imperial (UK and US) formula to calculate the glycemic load of food is: GI value x usable carb content (in oz), divided by 100 x 28.4. Note that this figure isn’t exact since the original formula was created in metric but it provides a reasonably accurate indication.

Say for example you want to calculate the GL of two slices of white bread made from wheat flour. The glycemic index of one 30 gram (1 oz) slice of bread is 69. Since children generally eat two slices of bread we need to calculate it according to two slices. The usable carbohydrate content of one slice of white bread is 14 grams (15 grams minus 1 gram of dietary fiber). Therefore, to calculate the glycemic load for two slices of bread the sum is:

Metric: (GI)69 x (Carbs)28 / 100 = 19.32

Imperial: (GI)69 x (Carbs)0.99 / 100 x 28.4 = 19.40

The ranges for glycemic index are

Low GI = 55 or less
Medium GI = 56-69
High GI = 70 or more

The ranges for glycemic load are

Low GL = 10 or less
Medium GL = 11-19
High GL = 20 or more

Okay, lets compare the glycemic load of different types of bread:

Two slices of white bread have a GL of 19
Two slices of whole wheat bread have a GL of 15
Two slices of multi grain bread have a GL of 10

As you can see from this, the glycemic load of two slices of white bread squeezes into the medium glycemic load range. If a child consumes four slices per meal the figure increases to 38 which makes it high GL. On the other hand, the glycemic load of multi grain bread is barely half that of white bread so four slices of multi grain bread has a GL of 20 which is much better. Remember, the higher the dietary fiber content the lower the glycemic load. This is one of the reasons why it is important to provide your child with wholegrain products rather than simple, processed carbohydrates like bread or pasta made from white flour and white rice.

But why should children consume low GL foods? Foods with a high GL tend to cause a surge in blood sugar levels followed by an equally rapid drop which triggers the child’s appetite. If the energy generated is not required it can be converted to fat storage. In diabetics this can cause dangerous fluctuations in blood sugar levels. Low GL foods do not cause this surge, take longer to digest, provide lasting energy and satisfy the hunger for longer which assists with weight loss. Consuming low GL foods means that your child’s overall calorie consumption can be reduced without them feeling hungry.

NOTE: A child should never consume food less than an hour before bedtime as this makes them more likely to store unused energy as fat.

If your child needs to lose weight then you need to understand the difference between glycemic index and glycemic load so you can provide them with low GI foods to satisfy their hunger for longer and stop them from constantly wanting to eat.

When it comes to the topic of good fat vs bad fat in your child’s diet, there are several things you should consider.

First of all, fats are required for optimal function of the human body. Fat plays several essential roles in the body including:

• Children require fat more than adults due to the fact that their bodies are still growing. Not only do children require a higher calorie consumption (compared to their size at least) they also need to be able to store fat as they grow.
• Provision of the essential fatty acids linoleic and linolenic acids which the body is incapable of producing. These fatty acids control inflammation, blood clotting, cholesterol levels and brain development.
• Provision of fat reserves for the body for survival during times when food is not available such as when we experience infections that cause nausea making it impossible for your child to eat.
• Fat stored in adipose tissue helps insulate the body against cold and heat and therefore helps maintain internal (core) temperature. A child’s body has more difficulty maintaining core temperature.
• Fat provides an important energy source. Children burn a lot of energy and once carbohydrates are consumed the body turns to fat for energy
• The oils required for healthy hair and skin are derived from fat.
• Fat solumble vitamins A, D, E and K require fat in order to be absorbed into the bloodstream.

What are fats? Fats are organic compounds consisting of carbon, hydrogen, and oxygen. Fat belongs to a family of substances known as lipids, and come in solid or liquid form. All fats are combinations of saturated and unsaturated fatty acids.

Fat is one of the three main components of food, the other two are protein and carbohydrates. These three components supply energy for the body. Fat provides around 9 calories per gram which is more than double the amount of calories provided by protein and carbohydrates.

There are several types of fat in food. Some are considered bad fats, while others are considered good fats. The types of fat are:

Saturated fat

Saturated fats are what are generally referred to as ‘bad’ fats. These fats are found in animal products like meat, dairy products. There are also a couple of vegetable sources of saturated fats which should be avoided or consumed prudently. These include

• Coconut (and coconut oil).
• Palm oil.
• Palm kernel (and palm kernel oil).

Fats and oil containing high amounts of saturated fats are generally solid at room temperature, regardless of whether they are derived from animal or vegetable sources.

Trans fat.

Another ‘bad’ fat is trans fat. Trans fat occurs during ‘hydrogenation’ which refers to the introduction of hydrogen to unsaturated fat molecules (eg. vegetable oils) in order to convert them into a solid. When this occurs, the molecules are effectively converted to saturated fats and begin to have the same effect upon the body as saturated fats.

High consumption of saturated and trans fats, which are frequently hidden in some foods, can cause weight gain and become obesity but more importantly, they can lead to cardiovascular disease, heart disease and stroke.

Unsaturated fat

Unsaturated fats are generally referred to as ‘good’ fats. This is because they are higher in essential nutrients and free of cholesterol which means they don’t contribute to atherosclerosis (fatty plaque deposits in arteries which cause heart disease and stroke). There are several types of unsaturated fats including:

• Monounsaturated fat
• Polyunsaturated fat
• Cis fat

Fatty Acids

Although they are not, strictly speaking, fats… fatty acids are another crucially important nutrient, including the omega fatty acids

• Omega – 3
• Omega – 6 AND
• Omega – 9

As mentioned earlier, these fatty acids are responsible for controlling inflammation, blood clotting, cholesterol levels and brain development. Rich sources of these fatty acids include vegetable oils and fish like salmon and tuna.

Polyunsaturated fats and monounsaturated fats are good for us and can reduce the risk of heart attack, cardiovascular disease and stroke. Maybe you think you don’t need to consider this with your child, but developing healthy eating habits now will help them continue them as adults.

To practice healthy eating habits regarding good fat vs bad fat follow these tips:

1. Give your child a diet rich in fruit, vegetables, wholegrain, high fiber foods, and either low fat or fat free dairy products.
2. Maintain a total fat consumption of 25-35% of daily calorie consumption
3. Ensure that your primary fat sources are monounsaturated or polyunsaturated fats such as fish, nuts, seeds and vegetable oils.
4. Use natural, unhydrogenated vegetable oils like canola, peanut, safflower, sunflower or olive oil.
5. Check nutrition labels on processed food for saturated and trans fat content (0% trans fat is best) and use soft margarine rather than butter or stick margarine.
6. Reduce your child’s consumption of foods that have high saturated fat content like french fries, doughnuts, cookies, crackers, muffins, pies and cakes.
7. Reduce your child’s consumption of saturated fat in general.
8. Reduce your child’s consumption of ‘junk foods’ like deep fried foods, baked goods made with shortening or partially hydrogenated vegetable oils. This will help reduce consumption of saturated and trans fat.

Summarizing good fat vs bad fat.

Good fats refers to unsaturated fats and fatty acids which are derived from vegetables and fish. Bad fats refer to saturated and trans fats which are primarily derived from red meats and dairy products. In all cases, consumption of fat should be limited but bad fat should be limited more than good fat.

Remember, children need fat more than adults but you still need to ensure that they don’t consume too much.

Are you concerned about negative body image and eating disorders in teenagers? Do you suspect that your teen has stopped eating because they perceive themselves as overweight? Do they talk about diets or teenage diet plans or other ways to lose weight? Are you finding food hidden in their closet? Be aware! All of these things can be a sign that there is an issue with body image and eating disorders. It may not be a passing phase. Your teen could potentially be heading for some serious health issues. This post was created to help you understand how you can help them.

Check out this post about How to help your child develop a healthy body image.

If your teen does need to lose weight you should keep in mind that many teenage diet plans are potentially dangerous to their health. Especially if they are the ones controlling it without understanding necessary nutritional requirements. Due to this danger you should encourage your teen to consult the family doctor before going on a diet. Most doctors will resist putting teenagers on a diet plan since it is frequently unnecessary. Quite often, the teen is not overweight at all, but they are taking the comments of peers and the unrealistic role models presented by the media of celebrities to heart. If your teen does require a diet plan it’s important to do it properly with medical advice.

Teens are deeply influenced by peer pressure, and it can have an extremely negative effect on their body image of themself. Many perfectly healthy teens obsess about weight issues that don’t exist. This can lead to them taking radical measures to change themselves… including starving themselves.

The best teenage diet plan will incorporate both exercise and all the nutrients required to build strong bones and maintain good physical health. If your teen requires a diet plan, talk to a medical professional, either a doctor, dietician or nutritionist. These people can help you and your teenager create a healthy teenage diet plan.

Teenagers commonly do carry a little extra weight. Most of them lose it as they mature. It is important that your teen understand both this, and the fact that everyone is different and should not be the same. There are many body shapes and types and your teen needs to be familiar with this.

If their best friend weighs 105 lbs doesn’t mean they should be that weight, it may not even be healthy or attractive for them to be that weight. There are several factors that contribute toward a healthy weight range including; height, bone size, body shape and family history.

For those who are concerned about body image and eating disorders, a good teenage diet plan will include very few junk foods or none at all. While these foods include some beneficial nutrients, they also have loads of empty calories and fat. Overindulging in junk food at any age increases the risk of weight related diseases like heart disease and diabetes. Conversely, their diet should also include plenty of fruit and vegetables. These are low in fat and provide plenty of nutrients for healthy, growing bodies. Encourage your teenager to pack healthy snacks like fruit, nuts and vegetables for school etc. Having healthy snacks on hand reduces the temptation to purchase junk food when they get hungry.

Another essential element of a good teenage diet plan is exercise. Frequently, exercise is all that’s needed. When your teenager exercises regularly they build lean muscle and lean muscle burns more calories than other types of tissue.

A healthy teenage diet plan contains lean meats. Keep them away from large portions of red meat because it is high in fat and is harder to digest. Encourage them to eat more skinless chicken and fish as these are lower in fat and will help them lose weight.

If you teen does need to lose weight then encourage them to drink low fat milk as it contains less fat than whole milk and still provides the necessary calcium to build strong bones. They should also replace soda drinks with water, the same if they drink a lot of fruit juice as these are high in sugar and can contribute to weight gain. If they don’t like drinking water explain that it helps flush toxins out of the body and will therefore help clear their skin and reduce the severity of acne. This alone is enough to change the attitude of most teenagers to drinking water.

Once again, never place your teenager on a diet yourself and watch for signs that they are trying to lose weight themselves. See your doctor if you are concerned about your teenagers body image and eating disorders.

Any teenage diet plan can cause a potential health risk, especially in individuals with certain medical conditions. It’s crucial, therefore, to seek professional medical advice before starting such a plan. In many cases, medical professionals will advise against teenage dieting because it typically isn’t necessary.

Young adults are at a susceptible point and take peer pressure to heart. They worry about their appearance and this can cause people who do not have a weight problem to take unnecessary measures. Skipping meals isn’t the answer. In fact, skipping meals is counter productive as it causes the metabolism to slow down and consume LESS calories. Never, EVER skip meals when you want to lose weight! This cannot be emphasized enough!

The best teenage diet plan supplies the correct nutrients that are required to create healthy bones and maintain overall good health. Your doctor will advise you on the most effective plan for your precise needs.

If you eat junk foods constantly you may not receive the advantages of a sensible teenage diet plan. Instead, you may be at risk of developing weight related health issues including diabetes and heart disease.

Remember that being slightly heavy is customary in individuals your age. Most people lose that excess weight naturally as they grow up. Also, everyone is different. What may be a good weight for somebody else may not be suitable for you. You have to contemplate your bone size, your shape, your height, and what’s a normal weight for your family.

You will always benefit from consuming wholesome meals and avoiding junk food, which contains very little nutrition. A meal of grilled chicken or fish (not fried) with steamed vegetables is much more nutritious than a McDonald’s burger and fries. In the same way, an apple or banana is more nutritious snack than a muesli bar or cake. Here is a good teenage diet plan you’ll be able to follow to lose your weight if you are overweight.

One vital component of a good teenage diet plan is exercise. Generally, this is enough. It helps your body to digest the food that you eat. It builds muscle that naturally burns more calories than other body tissues. Exercise uses energy that could otherwise turn into fat. If you increase the amount of exercise you receive you increase the number of calories burned and therefore the amount of weight lost.

We’ve already talked about avoiding convenience foods and any carbohydrate rich and sugar-based foods such as candy bars, potato chips and sodas. They have limited to no nutritional value. When eaten, these foods swiftly get converted to harmful fat which can eventually block your blood vessels and arteries.

It’s best to form your teenage diet plan together with your health practitioner’s help, particularly if you are excessively heavy. Refer to healthy eating books and magazines for advice and ideas. Preparing a diet plan that gets results is not difficult.

Fruits and vegetables: Eat lots of fresh fruits and veggies to ensure you obtain natural vitamins and minerals. Selected vegetables, like asparagus and beans will help you lose weight as they are protein rich and will leave you feeling full for longer which helps eliminate snacking. Carry little quantities of fruits and vegetables for snacks.

Lean meats: Lean meat can actually help you to lose weight because it needs additional energy to digest than meats with higher fat content, so always trim excess fat from your meat. Avoid eating too much red meat because it includes a lot more fat than other meats and is harder to digest. Opt for chicken or fish instead.

Milk and cheese: These two foods offer much calcium which is required by the body for strong, healthy bones. Skim milk has less fat than 100% milk but with all the goodness. Cheese is another food that can actually facilitate weight loss since it increases your metabolism.

Water: Consuming water is essential, particularly when you’re exercising. It’s the sole food you can consume that is guaranteed non-fattening.

Rather than consuming three large meals each day, switch to 4-6 smaller meals per day. Instead of eating cereal and toast for breakfast, just eat one or the other then have a piece of fruit a couple of hours later. At lunchtime have your sandwiches but leave the fruit or cake for afternoon tea etc. This will keep your metabolism working at peak performance and prevent the food from being converted to fat.

Bear in mind that the best teenage diet plan involves eating smaller amounts more often, and obtaining heaps of exercise.

What??? Isn’t this a weight LOSS blog? LOL… yes, it is. But I noticed that I’d received a couple of visitors who were looking for information on how to increase kids weight and since this is another child health and nutrition issue, I felt it was worth creating a post to address it. I’m sure even some of you who are looking for solutions for overweight children also have other children who are underweight and need to gain weight… I know my children are like that. My oldest daughter has inherited my characteristic of storing most of her fat around her hips and thighs. My son, however, is so skinny that if he turns sideways he doesn’t cast a shadow! (I know, you can’t fatten a thoroughbred!) Yet they have always eaten the same things.

So how do we solve the issue of how to increase kids weight?

Firstly, we need to understand where calories come from. There are three types of calories based on the sources of carbohydrates, fats and proteins.

The role of carbohydrates in the body

Carbohydrates provide the primary source of fuel to the human body.

• Carbohydrates are converted to glucose then burned to supply immediate energy requirements
• They supply energy to the Central Nervous System which requires glucose to function properly.
• They supply instant energy to the Muscles for physical activity – Fats and proteins are only utilized after being converted to carbs then sugar.
• They free proteins to be used for muscle development rather than an emergency energy source.
• Foods rich in carbohydrates are often rich in dietary fiber (especially whole grains). This fiber is crucial to digestive health and can help prevent many digestive conditions including cancer, diverticulitis and irritable bowel syndrome.

The role of protein in the body

Proteins are essential building blocks for the body and muscles. They perform a variety of functions including:

• Antibodies – Specialized proteins that defend the body from bacteria, viruses and other potentially harmful foreign particles.
• Contractile proteins – Assist with muscle contraction and movement
• Enzymes – proteins which act as catalysts for certain biochemical processes in the body including digestion
• Hormonal proteins – messenger proteins that coordinate certain bodily functions such as the onset of puberty
• Structural proteins – fibrous, stringy proteins that provide support to tendons, ligaments etc. For example. Collagen, elastin and keratin
• Amino acids (storage proteins) – Muscles are predominantly made of the protein building blocks known as amino acids.
• Transport proteins – proteins that carry molecules around the body. E.g. hemoglobin which carries oxygen through the bloodstream to where it is required

The role of fat in the body

While an excess of certain fats is unhealthy, fats fulfill important functions in the body including:

• Fat provides energy during times of famine or when illness causes low appetite or the body is unable to retain food (i.e. vomiting)
• Fat helps insulate the body against extreme cold or heat.
• Certain vital organs require a protective cushion of fat.
• Dietary fat carries and enables absorption of fat-soluble vitamins A, D, E and K.
• Fat supplies essential fatty acids like Omega 6 (linoleic acid) and Omega 3 (alpha-linolenic acid).

As you can see all three sources of calories are vital to the human body. However, there are certain combinations that assist with weight gain.

It’s logical that an underweight person has a metabolism that burns only enough calories to supply their daily energy requirements. This is usually due to one of two factors… (a) They eat barely enough for their level of activity, or (b) Their metabolism is inefficient. Having an inefficient metabolism means that a portion of calories consumed pass unused from the body. Many young people experience this. They can eat whatever they like and they never gain weight. However, this can change. Things happen, like pregnancy in women, that cause metabolism to become more efficient and you suddenly have to be careful of what you eat.

So how does this help us to know how to increase kids weight?

When you examine the functions of different calorie types you’ll see that the most readily absorbed form of calories come from carbohydrates. This is because carbohydrates are closest to the form required by the body for energy. Fats and proteins must be converted to carbohydrates before being utilized for energy requirements. So to increase kids weight, get them to eat more carbohydrates such as breads, pasta, rice, cereals etc. Try to use wholegrain alternatives to provide the dietary fiber required for digestive health.

However, don’t just increase their carbohydrates. Carbohydrates are primarily converted to fat cells. Your child needs more than just fat cells. They also need to increase the muscle content of the body and for this they require protein.

It is possible to increase carbohydrate and protein consumption without increasing overall food consumption. It just requires a little research to reveal food options that are rich in carbohydrates and protein. You can do this at Nutrition data. But here are some foods to start with.

Cereals: Corn flakes, oat bran.
Pasta & rice: couscous, spinach pasta, rice.
Vegetables: Dehydrated mashed potato, leeks, shitake mushrooms, tomato powder, mung beans, fava (broad) beans, dried split peas, kidney beans, lentils, lima beans.
Fruits & nuts: Dried fruits, sunflower seeds, chestnuts.
Dairy: Tofu, Eggs, egg substitute powder, parmesan cheese topping, buttermilk.
Snacks: potato crisps (chips), popcorn, corn cakes, tortillas, pretzels, granola bars.
Meals: Kraft macaroni cheese dinner.
Meats: Fried chicken, beef round steak, bacon, veal leg steak, beef salami, honey roast ham, offal products (liver etc).