Brenda Khan
There are many reasons why someone might want to go on a diet, but it's important to approach the topic of dieting with caution, especially when it comes to children. Dieting can be harmful to both the physical and mental health of kids and teens, and can lead to eating disorders and other negative health consequences. Instead of focusing on weight loss, it's recommended that children adopt healthy habits and lifestyle behaviour changes, such as eating a balanced diet with a variety of nutritious foods, getting regular exercise, and making smart food choices. If you are a child or teenager looking to lose weight, it's best to speak to a doctor or registered dietitian, who can provide advice and support.
Characteristics of dieting for kids
| Characteristics | Values |
|---|---|
| Recommended by doctors? | Only in rare cases, and only if the child is at a severely unhealthy weight. |
| Recommended by the American Academy of Pediatrics and the Academy of Nutrition and Dietetics? | No. |
| Risk of developing deficiencies | High, especially iron and calcium. |
| Risk of developing eating disorders | High. Ranked as the third most common chronic disease among the child population. |
| Risk of damaging bone health | High. |
| Risk of amenorrhea | High. |
| Risk of developing unhealthy views of food | High. |
| Risk of developing body image issues | High. |
| Risk of other negative health consequences | High. |
| What to do if concerned about your child's weight | Talk to a pediatrician or a registered dietitian. |
| What to do if your child is concerned about their weight | Talk to a doctor or a registered dietitian. |
| How to promote healthy habits | Involve your child in meal planning and preparation. Make healthy food choices. Drink low-fat milk and water instead of sugary drinks. Eat at least 5 servings a day of fruits and veggies. Eat whole grains. Cut back on fried foods, sweets, and junk food. Exercise. |
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What You'll Learn
Consult a doctor or dietitian
If you are a child or teenager who is concerned about your weight, it is important to consult a doctor or dietitian before making any changes to your diet or exercise routine. They can help you determine what a healthy weight is for you and provide guidance on how to achieve and maintain it in a safe and healthy way.
Talk to your doctor
If you are a child or teenager, it is always a good idea to talk to your doctor or a trusted adult if you have concerns about your weight or health. Your doctor can assess your individual needs and provide personalized advice and support. They can also refer you to a dietitian or other specialists if needed.
See a registered dietitian
A registered dietitian can help you make smart food choices and design a healthy eating program that is tailored to your specific needs and preferences. They can teach you about proper nutrition and how to incorporate a variety of healthy foods into your diet, ensuring you get all the necessary nutrients for your growing body. Dietitians can also provide guidance on portion sizes and offer support to make sustainable lifestyle changes.
Warning signs and eating disorders
It is important to be aware of the warning signs of an eating disorder, such as rigid rules around food, frequent weighing, or extreme changes in weight. If you or someone you know exhibits these signs, it is crucial to seek help from a doctor or trusted adult. Eating disorders are serious mental and physical health conditions that can have long-lasting effects, and it is important to address them as early as possible.
Healthy habits
Instead of focusing on restrictive diets, it is recommended to encourage healthy habits and lifestyle behavior changes. This includes eating a balanced diet with a variety of nutritious foods, such as fruits, vegetables, whole grains, and lean protein. It also involves staying active through physical activities you enjoy, such as sports, dancing, or simply walking to school. Involving children in meal planning and preparation can also help promote good health habits that will benefit them throughout their lives.
Avoid fad diets and extreme measures
Fad diets that drastically cut calories or restrict certain food groups can be harmful, especially for growing children and teenagers. These diets often lack essential nutrients and can lead to unhealthy relationships with food and negative body image issues. Instead of following extreme measures, focus on making sustainable and healthy changes to your overall lifestyle.
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Eat more fruits and vegetables
Eating more fruits and vegetables is a great way to improve your health and energy levels. The American Heart Association suggests filling half your plate with fruits and veggies to meet the recommended daily amount. This equates to 2 1/2 cups of vegetables and 2 cups of fruit. All fruits and vegetables contain vitamins, minerals, and other nutrients that may help prevent heart disease, cancer, and other illnesses.
To eat more fruits and vegetables, try to incorporate them into your meals and snacks. For breakfast, add fruit to whole-grain cereal, such as sliced bananas, raisins, or dried unsweetened cranberries. You can also add fruit to oatmeal, such as sliced peaches, apples, or pears. For a savoury breakfast, add chopped vegetables like onions, bell peppers, and spinach to scrambled eggs. If you're in a rush, keep a bag of dried fruit and nuts in your car for a quick, nutritious snack.
At lunch and dinner, try to fill half your plate with vegetables. This could include a side salad, steamed vegetables, or a vegetable-based main course. You can also add extra vegetables to your recipes. For example, if a recipe calls for one cup of sliced mushrooms, add two cups instead. It will only take a few extra minutes to chop and will increase the nutrients in your dish.
To make eating fruits and vegetables more enjoyable, try pairing them with a healthy dip. For a quick veggie dip, mix plain yogurt with a French onion seasoning packet. For a fruit dip, mix vanilla yogurt with a little peanut butter and cinnamon. You can also make a fruit or vegetable soup, just be sure to compare the Nutrition Facts labels and choose a product with low sodium if buying canned soup.
It's important to note that dieting can be dangerous for children and teens, as it may lead to eating disorders, nutritional deficiencies, and other negative health consequences. Instead of focusing on restrictive diets, it's best to encourage healthy habits and lifestyle behaviour changes. Speak to a doctor or registered dietitian for advice on healthy eating plans.
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Exercise regularly
Regular exercise is an important part of a healthy lifestyle for kids. It can help kids look and feel better, as well as maintain a healthy weight. There are many fun ways for kids to get more physically active and incorporate exercise into their daily routines.
Kids have a wide range of options when it comes to physical activity and exercise. Some kids may enjoy participating in organised sports, such as joining a football team or dancing in a troupe. Others may prefer more casual activities, like riding their bikes, playing basketball at the park, or swimming. Even helping out with chores like raking leaves or cleaning the house can be a form of physical activity, although perhaps not as enjoyable as some of the other options!
It's important for kids to find activities they enjoy and that suit their interests and personalities. For example, kids who are naturally competitive might thrive in team sports, while those who prefer individual pursuits could try running or cycling. Dancing is a great option for kids who enjoy expressing themselves creatively, and it can also help them develop rhythm and coordination.
It's also beneficial to reduce sedentary activities, such as watching TV or playing video games, and replace them with more active alternatives. This doesn't mean that kids should never engage in these activities, but it's all about balance. For example, instead of spending hours in front of a screen, they could go for a walk, jump rope, or play an active game like tag.
By incorporating regular exercise into their routines, kids can improve their physical and mental health, build healthy habits that will benefit them throughout their lives, and have fun while doing it!
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Avoid restrictive diets
Dieting can be dangerous for kids and teens, and even talking about dieting can have more pronounced negative consequences for children. Eating disorders are currently ranked as the third most common chronic disease among children. Children who experiment with dieting are at a high risk of developing deficiencies, especially in iron and calcium, and are at a higher risk of damaging their bone health.
The American Academy of Pediatrics and The Academy of Nutrition and Dietetics do not recommend putting children on diets, regardless of weight or body mass index (BMI). Instead, they recommend letting children grow into their weight and encouraging lifestyle behavior changes. A constant focus on weight and dieting may lead to eating disorders like anorexia, binge eating, and bulimia.
If your child needs to lose weight, they should focus on healthy habits like eating more fruits and vegetables, cutting back on treats, and exercising. Everyone needs enough calories to keep their bodies running well, and any diet that drastically cuts calories or doesn’t provide enough important nutrients can be harmful. Extreme low-fat diets can be bad for you, and about 30% of total calories should come from fat. Don't cut out food groups, as a diet that says no carbs or tells you to eat only fruit is unhealthy. You won't get the nutrients you need and these diets are hard to stick with.
Instead, eat a variety of healthy foods in the right amounts. Drink low-fat milk and water instead of sugary drinks, and eat at least 5 servings a day of fruits and veggies. Include a variety of protein in your diet, such as lean meat, poultry, seafood, eggs, beans, soy products, and nuts. Choose whole grains like whole-wheat bread, brown rice, and oatmeal, which provide fiber to help you feel full. Be active every day—walk to school, sign up for a fitness class, find a sport you like, or dance!
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Prioritise balanced meals and nutrients
It is important to note that children are at a high risk of developing deficiencies and other health issues if they do not follow a balanced diet. Eating disorders are currently ranked as the third most common chronic disease among children. Therefore, it is imperative that children eat a variety of healthy foods and get the right amount of nutrients to balance the energy they use.
The first step to prioritising balanced meals and nutrients is to understand the child's specific dietary needs and restrictions. Consult a doctor or dietitian to ensure the child's diet is healthy and balanced. A dietitian can design a healthy eating program that works for the child's individual needs. Additionally, the Australian dietary guidelines recommend that children should enjoy a wide variety of foods from the following five food groups:
- Grain (cereal) foods: Include breads, rice, pasta, and noodles, mostly wholegrain or high-cereal fibre types.
- Milks, yoghurts, cheeses, or alternatives: Children under 2 years old should consume full-fat milk, while older children and adolescents should opt for mostly reduced-fat varieties.
- Fruits and vegetables: Aim for at least 5 servings per day. Make healthy foods fun by cutting them into interesting shapes or serving a variety of seasonal produce.
- Protein-rich foods: Include lean meat, poultry, seafood, eggs, beans, soy products, and nuts to provide important nutrients and help the child feel satisfied after meals.
- Healthy fats: While oils are not a food group, some, like nut oils, contain essential nutrients. Animal fats, on the other hand, should be avoided. About 30% of total calories should come from healthy fats.
In addition to these food groups, it is important to stay hydrated by drinking plenty of water. It is also recommended to drink low-fat milk instead of sugary drinks. Involve children in the selection, preparation, and planning of meals to help them develop healthy eating habits and make better choices as they grow up.
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Frequently asked questions
Most kids do not need to go on a diet. If you are concerned about your weight, talk to your parents, a doctor, or a registered dietitian. They can help you determine what a healthy weight is for you and advise on any lifestyle changes.
A healthy diet is one that provides your body with the right nutrients. Eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Drink water and low-fat milk instead of sugary drinks. Cut back on fried foods, sweets, and junk food.
Focus on healthy habits and lifestyle changes instead of restrictive diets. Get regular exercise and move your body every day. You can walk to school, sign up for a fitness class, or find a sport you enjoy. Involve yourself in meal planning and preparation to better understand healthy portions and food choices.
Yes, you should avoid any extreme diets that drastically cut calories or restrict entire food groups. These can be harmful to your health and are often unsustainable in the long run.
Warning signs of an eating disorder include rigid rules around food, frequent weighing, over-exercising, and skipping meals. If you or someone you know exhibits these signs, talk to a trusted adult or doctor.
