The pursuit of weight-loss involves dieting in most cases, some sort of rules involving when, what or how much to eat (or not eat). Most people are quite aware of the premise that diets don’t work but it is still difficult to believe that all of those before and after photos and testimonials stating the short term weight-loss success stories, are  inaccurately representing the reality of weight-loss success. But, more worryingly they do not paint the full picture with regard to the negative impacts on the dieters well-being. Research shows clearly that not only is dieting a fruitless exercise in most cases, but it can be harmful to the persons mental, social and physical health.

Dieting is the very definition of paradoxical. For, when someone is dieting in a desperate attempt to lose weight or to gain those inaccurately portrayed health benefits, the paradox is that it will not only likely lead to weight gain, but also poor health outcomes.
​
Dieting is often the antithesis of a healthy behaviour. Heres why:

• Dieting causes weight-cycling - people will diet --> lose weight --> regain weight (plus some) --> diet again --> lose weight again --> regain weight again (plus some again). This yo-yo-dieting and weight-cycling has been shown to be more dangerous to health (risk of heart disease, insulin resistance, diabetes, general inflammation in the body and mental health conditions) than staying at a stable weight, even if that weight is above the ‘healthy’ weight range!! True!
• Dieting significantly increases your risk of undertaking disordered eating patterns - never healthy, and in many cases can spiral down into a full blown eating disorder (which is more dangerous than most other mental health concerns). In fact, 35% of dieters will progress into disordered eating and 30-45% of dieters will progress into a full eating disorder.
• Dieting often result in nutrient deficiencies and the possibilities of a myriad of long term-health consequences of that! You might not notice or be thinking of them at the time, but they will come to bite you on the bum- sometimes literally, with an increased risk of constipation or colorectal cancer if food groups such as grains are cut out and insufficient fibre is eaten as a result....
• Dieting often results in poorer body image and self-confidence
• Dieters are more likely to suffer anxiety and depression
• There will no doubt be muscle loss (sigh). This brings with it strength loss and a drop in metablolism (one contributor to weight regain). With each weight loss and re-gain people regain less muscle and more fat (mostly around the middle). Muscle is very hard to regain as we get older and any loss can negatively impact our functionality as we age
• Diets and food rules disconnect you from the awareness of and ability to eat according to your internal signs of hunger and fullness. You become a less intuitive eater and rely on external ways of regulating your intake such as meal plans, diet rules and calorie counting etc. 

The pursuit of weight loss is not only futile, it is destructive for your relationship with food, your body image and self-worth, detrimental to your mental well-being and perpetuates weight-cycling which has negative implications for your physical health. No one sets out on a diet with the intention or even expectation that it will manifest into something more pathological. But it does in so many cases. 
Importantly there is a better way to pursue healthy eating and an improved overall physical and mental well-being! Its called intuitive eating. Moving away from dieting dieting allows you to have a focus on eating in a way that nourishes your body, promotes health, is sustainable and enjoyable too (the opposite to dieting). Learning to eat more intuitively has shown to have many health benefits compared to restricting, dieting and relying on external cues to eat.
You can book a free inquiry call if you would like to find out more about how I can help you become a more intutive eater.

​Alysha

Food plays a role in our lives far beyond the simplicity of providing nutrients. Christmas celebrations should be a time we fully experience the joy of food and pleasure of eating with our family and friends.  Having food ‘rules’ to obey,  being ‘careful’, overthinking or worrying about what foods will be available or whether you will be able to resist Aunty Pam’s pavlova can add a lot of mental load and even effect your mood and interactions with others. At the end of the day, it can prevent you from truly relaxing and will take away from the festive, social and what should be a joyous occasion.

Tip 1. Allow yourself to experience the joy and pleasure of eating
Let me clarify, I’m not saying you should take this opportunity to literally dive into the chocolate fountain with your mouth wide open and completely drown out the idea of eating sensibly. I’m giving you an invitation to arrive at the Christmas celebration with a relaxed mindset, free of food ‘rules’ and worry about what food you should or should not be eating and allow yourself to take pleasure from the delicious celebration food and simply relax with your loved ones. A little variety wouldn’t go astray at Christmas though; including foods from a variety of food groups (fruit/veggies/protein/grains/dairy) in your meal and a variety of tastes and textures can increase the pleasure experienced from the meal. As a dietitian my jam is to support people to achieve their most nutritious diet, but I also know that one day of eating, or one meal which is not your most nutritious does not mean the end of the world.

Tip 2. Do a hunger-fullness check-in
While it is absolutely okay to enjoy the pleasure and joy of eating at Christmas, it is a good idea to stuff ourselves because it tastes good or eat as much as we can just because it is there or because it’s Christmas. It is a good idea however, to check-in with your feeling of hunger and fullness before, during and after the meal and to eat the amount (of whatever food you have chosen) that is right for you. I absolutely do not mean the amount that gives you the ‘right’ calories or fits in with diet rules… I mean the amount that leaves you feeling comfortably full and satisfied without feeling overfull or uncomfortable.
I encourage everyone to regularly ‘check-in’ with their feelings of hunger and fullness and note where they are on a scale of 1-10 (below). This builds valuable awareness of these feelings and can help to more accurately eat the right amount for your body at that point in time. With all of the delicious food (that I hope you will be enjoying), the social distractions (which I also hope you will be enjoying) and food being pushed on you from all angles, it is common to overeat at Christmas. This means your work break-up dinner or Christmas Day could be the time to start tuning into your feelings of hunger and fullness.

I recommend using the Speed-Bump Strategy where you divide the food on your plate in half then when you’ve eaten half you slow down, place down your knife and fork for a moment while you check-in with your hunger and the satisfaction you’re getting from the meal on the 1-10 scale. Then you either stop eating (if you are a 5-6 on the scale) or proceed slowly until no longer hungry (not too full). Afterall, the chef who dished up the amount on your plate, or your own hungry eyes loading up at the buffet, do not know exactly how much food your body needs at that particular time. But, your body does know and is worth checking-in with during the meal before you mindlessly finish everything on your plate! By the way, this isn’t a strategy with the intention of preventing weight-gain, but comes from a place of practicing body respect, self-care and eating sensibly.

Tip 3. Be strategic with foods you choose
Survey the Christmas party buffet or menu and have a plan of the foods you would like to eat. If you would love to fit in a favourite dessert, then be sure to leave ‘tummy space’ for that. It’s Christmas, you’re not on a diet, you don’t have to meet the criteria of anyone’s rules or restricted food list. You also don’t have to eat everything there. It is a time to enjoy food you like, but not to be the stuffed turkey. There is nothing worse than filling up on all the nibbles, loading up with the salads because you think you ‘should’, then being too full to truly enjoy the desert. Similarly, if there is seafood or other foods you would like to have, then don’t pile all the other things on your plate. Choose your number 1, 2 and 3 foods you would like to fit in, enjoy those, with just smaller amounts of other foods to be sure you honour your feelings of fullness.
 

Christmas should be a time where we see that food is more valuable than it’s nutrient profile, that it brings us together and provides a shared food and social experience at the table. It is important to know that you can enjoy your favourite Christmas foods without anxiety, guilt, or the mentally draining strict portion control or calorie counting. Giving yourself permission to enjoy the foods you like, checking-in with hunger and fullness and eating according to these signals not diet rules, and then not feeling guilty afterward but simply moving on to a new day of eating and nourishing your body are some intuitive eating skills which could help you find some joy in the Christmas eating this year!
Merry Christmas and have a Nourishing New Year!
Alysha

Every way we turn we are blinded by the shiny lights of the newest diet. We are suffocated with messages that thinner bodies equate to better health, being more worthy of love, and even being happier. We are inundated by the flood of voices and images implying that if we do not have a certain body size/shape, we cannot be enough. We hear loud and clear, the message that thinner is better. 

This diet culture that that is almost impossible to escape from, explains the obsession people have with the pursuit of losing weight. It explains why we shrink our world, just to weigh a little less. It explains why people value themselves based on the number on the scale. Additionally, it can cause us to judge other people’s bodies based on their size. A huge danger of this diet culture we are saturated with is the fact it actively, and unashamedly, promotes weight stigma. It does this by failing to recognise the fact that human bodies come in all shapes and sizes and that every single one of them is worthy of respect, love and happiness just as they are!
So, I can understand why a person would want to lose weight, or more commonly feel they NEED TO or SHOULD lose weight. But, is the pursuit of weight-loss effective or successful for most people?
 
Most dieters will see initial weight loss...but what diet culture never tells us, is that for 95% of dieters, this is regained after approximately 2 years and most of the time with extra weight added on top (it’s like a booby prize for dieting!) - yep you wouldn’t be the only one who has ended up HEAVIER than before the dieting! The biggest outcome of dieting is....not weight loss...but, drumroll... weight GAIN!! But no one ever blames the process of dieting for these results. Most people don’t suspect that there is something wrong with dieting, causing it to fail. Despite a huge failure rate, chances are that you would still blame yourself, and feel that you did something wrong and you failed. You would feel guilty and demoralised.
These feelings of failure, being bad or not good enough are largely due to the fact that we are bombarded with messages that diets do in fact work. So why shouldn’t they for us? Because, you know, those captivating before and after photos we see advertising the ‘success’ of all of these trendy new diets can’t be lying can they? Can they? Maybe they are not ‘lying’ per se, but they are most definitely deceitful. Those before and after photos and testimonials stating that the diet is ‘successful’ only show a snippet of the dieting story; only the introduction, not the middle (weight regain) or ending (being heavier than before the dieting began). It is the definition of teasing really, they show us the part that is intriguing and lures us in, but never show us how the story will end up. There are never photos of the dieter 3 or 5 years down the track…ever wondered why that was? The dieting industry, the big, big, big dieting industry, sell their products on the premise of that initial weight loss a dieter will see. They sell that image that they have brainwashed us into believing we need to achieve and can achieve. But, they fail to illustrate that this image of weight loss success will be only a fleeting dot in the dieters rear vision mirror on the road to weight regain.

Blaming ourselves for ‘failing’ a diet seems ludicrous to me, considering science tells us that it is the process of dieting itself that is covertly setting up physiological and psychological mechanisms within our body to regain any weight lost. The food restriction, lower energy intake, the initial body fat losses, the sense of deprivation from favourite foods, in other words the actual diet, is lining up the bodies dominoes for failure.  The harder you try at restricting foods, the harder your body and mind fight back to counteract your attack and survive the self-imposed famine upon it.
If you have regained weight after dieting- you have not failed, your body did exactly as it is designed to do. The diet set your body up to react so the diet failed you, diet culture failed you! You did not fail the diet.
Here are some of the many complex biological processes our amazingly intuitive bodies put into place to counteract weight loss, the things diet culture never reveals and the reasons that diets are not successful for most people:

• The brain becomes preoccupied with food - you think about food far more often than usual and notice your favourite foods around more – in some studies where the people were on more extreme diets, they became obsessed with food and looking at recipe books and drawing food etc

• Taste buds change – this is to make a wider variety of foods seem appealing to you, to increase the chances of you eating more. Changes also increase cravings for fatty foods as they provide more calories.
• Craving- there are psychological factors which play a strong role- when we feel deprived of something we become more fixated on that and if something is forbidden to us – like if we forbid chocolate while on the diet, it becomes so much more appealing – in most cases these factors partly explain why dieters are more likely to experience binge eating episodes where they feel out of control and overeat after a period of being on a diet

• Appetite increases and less likely to feel full after eating - There becomes less of the hormone that tells you you're full (leptin) and more of the hormones which make you feel hungry (ghrelin). These hormonal changes can last for a year or more post dieting even if you have regained the weight, so can you see how this might contribute to regaining more weight than initially lost?
• Increased fat storage - our body releases enzymes and hormones which increase fat storage and decrease the burning of fat when possible.
• Metabolism slows down - The body becomes more efficient and burns less calories to do the work it needs to. This decrease can be as much as 15% drop in daily calories burned, and this reduced rate remains in place for around 2 years after dieting. This is another factor that significantly contributes to the weight-regain.
• Less energy, desire and motivation to exercise - during food restriction/dieting/weight loss, as part of trying to conserve energy, the body becomes more fatigued and consequently dieters frequently report feeling very low on energy, lethargic and less motivated to exercise so are less active over the day and more likely to skip exercise sessions.

It is important to note that these mechanisms our bodies employ upon dieting are almost impossible to overcome. it is not a lack of willpower or strength if someone cannot resist the preoccupation with with food, the cravings that get stronger and the increased appetite.

So, the first take home message I would like you to well, take home, is to not blame yourself for a dieting failure. If you have attempted to lose weight, I get why you would be driven to do that. If the diet did not work, and you either didn't lose any weight or you have regained some, all or more weight, I get that too. You didn't do anything wrong or not try hard enough. You didn't fail.
The second thing I want you to know is that it is absolutely okay to not be pursuing something that is unlikely to be successful anyway. You are allowed to not be trying to lose weight. It is okay to not be dieting or restricting food in order to make your body smaller. You can be healthier and happier in the body you are in if you change the focus. You can focus on putting some healthy nutrition strategies in place which are health and well-being focused not restriction and weight-loss focused. You can focus on the successes of your behaviour changes, not the number on the scale changes.
On and off dieting over years is not healthy, so if you are sick of this fruitless exercise, there is an alternative to the next fad diet. Talk to an Accredited Practicing Dietitian for some non-judgmental, individualised health-focused advice on implementing some nutrition strategies which will send you on the path to better health...instead of the downward spiral of yo-yo dieting.
Book a Free (no obligation) Inquiry Call, or an Initial Appointment here to learn how you can ditch the dieting roller-coaster and get on the right track.

So, restricting energy/calorie intake in the pursuit if weight loss really isn't likely to be successful. I think many people do know this by now, despite the deceitful messages that are thrown in our faces every single day. So, I do hear many people say, "Well it may not work, but what's the harm in trying, right?'. Weeeeell, that's a question to answer in another blog post! Weight-loss is often not a harmless pursuit, there are many negative impacts to our well-being as a result of dieting.

Alysha

Pretty much every person I know has been swept up in diet culture in some way or another, and i have to admit that there was a time when i was too. I mean, how could we not? We are bombarded with anti-obesity talk, warnings that fat is bad and misinformed messages that weight loss is the answer to this ‘problem’ and will always lead to improved health. These tales which perpetuate the thin ideal have spread so far and are so embedded in our culture and our psyches that we are blind to what really constitutes health. Does weight-loss or a thinner body really mean healthier?
You can read more about how these diet-culture, anti-obesity and weight-loss messages impact significantly on our health via the associated weight-shaming here.

Boy am I, and my health, glad i have had my eyes opened to what the diet culture really is. I am glad i have learned what a focus on weight loss really means for our well-being, both physical and psychological.
In my Chat with Isabella from I Want Fitness, we will be talking about the things we forget or don't think about (or maybe don't even know!) when we are swept up in focusing on a weight loss goal.

Most people who have the desire for weight loss, report frustrations with achieving results. I see this too often when people who had been attempting to lose weight come to me in my private practice for advice.
So if the messages out there, and even from some doctors and health professionals (eye roll), are to lose weight for improved health (i roll my eyes again), why is it so difficult for most people? What are the factors we are forgetting that make weight-loss and dieting unsuccessful long-term? And the even more important question, and one i don't hear often enough,  is 'Should I even be focusing on weight loss?' or 'Would I be better off, health-wise, if i shift my focus onto something else?'.
You can listen to my chat with Isabella from I Want Fitness to find out the answers to these questions, find out the reasons why the pursuit of weight-loss is not achievable for most people long-term....and why it is often harmful.
If you have ever been:
- frustrated with your body weight,
- are trying to lose weight
- if you have ever been on a diet
- have regained the weight you lost on a diet
- have been on diet after diet in the hope this next one will actually lead to better results
- or if you have ever felt like you have failed a diet because it didn't work or you couldn't stick to it
...this chat is for you!
 See the details below.

We were live on Sunday 1st November, but you can watch here anytime.

Keep things balanced in several ways.
 
Offering kids nutritionally balanced meals and snacks is important for their general health, development and well-being.
But, we know that right? It’s all too easy though, for parents to get caught in the rut of offering kids the same foods most of the time. Often the foods they know their kids will eat, foods they know their kids won’t refuse, and won’t kick up a fuss about being served. But, this doesn't necessarily serve kids (pun intended) well in the long run.

Keeping the meals and snacks you offer kids balanced is more than just providing all of the food groups and a wide variety of nutrients to your child. Balanced meals and snacks for kids is also about offering a fine balance between foods your child knows, accepts, likes, and will eat and foods which your child not-yet-likes or foods you expect they will leave on their plate.
 
Many parents would like more guidance on what foods make balanced nutrition…understandable. But, did you know that more parents feel they have a fair idea of what foods to serve their kids, but just don’t know how to go about getting their kids to eat these foods?

Knowledge is only powerful if you have actionable steps for implementing this knowledge to make a difference. Knowing what nutritious foods to feed kids, is not powerful if you do not know how to support kids in eating a wide variety of these nutritious foods.

Only 1/3 of parents are confident in the way they’re feeding their children. So, despite many parents having a fair idea of what foods their child should be eating, they are struggling with confidence in how to go about getting their kids to eat these foods.

• Offer foods from all food groups every day (meat/meat alternative, dairy/dairy alternative, fruit, vegetables, whole grains).
  • Kids need the nutrients provided in every food group every day. They need several serves of each food group every day to gain all of the nutrients needed for optimal health, development and well-being. (I wont go into how much of each food group is required here – let me know if you would like more info on this, or visit www.eatforhealth.com.au for some great general guidance on this.)

• Offer a variety of foods from within each food group every day
  • Variety of foods is important for gaining a wide variety of nutrients we need to be well. Ideally we want our kids to learn to like a wide variety of nutritious foods. Kids need to learn to like new foods, and parents play the vital role of supporting this learning. There are several important factors involved in best supporting this learning (which I guide through in the Nourishing Children- Coaching Package), one of which is to keep exposing kids to a wide variety of foods, even if they don’t-yet-like the food. Getting caught in the trap of only serving up the same foods you know your little likes and will eat, doesn’t support them in learning to like new and not-yet-liked foods.  It is also common for parents to simply be in a rut of buying, cooking and serving the same foods each and every week without introducing much variety or new foods on a regular basis. If your child isn’t served up a wide variety of foods, they are not being exposed to a wide variety of nutrients or not getting the opportunity to learn to like new foods.

 
Offering your children balanced nutrition at each and every meal and snack is one very effective way to support improved eating behaviour in your child.

A general rule of thumb is to offer 4-5 food groups at meals, and 2+ food groups at snacks.

• As an example:
  •  Instead of offering only fruit at morning tea...try offering fruit & nuts, or fruit & wholegrain crackers with dip, or fruit & peanut butter on celery, or fruit, veggies & yoghurt, or fruit, nuts & cheese etc.

• Each eating time is an opportunity to expose your child to a nutritious food they don’t-yet-like to support their learning of new foods. This is important even if you expect they will not eat the new food at this particular meal/snack. Simply having your child exposed to the new food (in a positive environment), builds their confidence, comfort, the chances of them touching, tasting and learning to like the food over time with repeated exposure.
  • For example, if the only fruit your child asks for or says they like is apples, it is recommended you still serve them up a variety of other fruits too. If you don’t keep exposing them and serving them up, it is almost impossible for them to become comfortable with and learn how to like these foods.
• Not only do parents often serve only their child’s liked foods, but it is also common for them to get caught in the trap of only serving the foods that they themselves like.

 
Offering your children a balance of new and already liked foods at most meals and snacks is one very effective way to support improved eating behaviour in your child.

A general rule is to include 1 new or not-yet-liked food along with 1+ already accepted and liked ‘safe’ food (‘food friend’) at most meals and snacks.

• Always bring a food-friend to the table. It is not recommended to serve up only foods your child doesn’t like. If there is a food-friend on their plate, your child will be more comfortable with the new/not-yet-liked foods being there and will therefore be better supported to learn to like these foods over time.
• As an example:
  • If your child only likes carrots and plain pasta. It isn’t recommended to serve only carrots and plain pasta OR to serve only broccoli, peas and pasta mixed with pasta sauce. Ideally, you could serve, plain pasta with the sauce on the side, along with carrots and broccoli.

So offering both, a balance of nutrition (food groups) and liked/not-yet-liked foods at each meal/snack, provides an opportunity for your child to eat a wide variety of nutrients, but also learn to like a wider variety of nutritious foods.

If this all seems like a challenge to plan for and implement, then I strongly recommend to get in touch to see if some individualised guidance may help you and your family take some stress away from mealtimes and set you in the right direction for optimising your child’s eating. I will assess where you/your child is at, set individualised goals and guide you step-by-step through the best strategies for reaching those goals. You will have 8 weeks of continued guidance, support and accountability. See more about my Nourishing Children – Coaching Package here. Or, you can book a free (obligation free!) Introductory call with me to ask any questions, simply find out more, or book your spot!


Alysha

Alysha Stevens

As parents we are always trying to find ways to get our little ones to eat more veggies aren't we?! It can feel like a constant battle.
There is lots of ways (which I step parents through in my Nourishing Children-Coaching Package) that we can effectively support our kids in trying and learning to like a wider variety of nutritious foods...including veggies. One strategy is to continue serving them up and exposing kids to a good variety of foods. This includes serving up veggies in different and interesting (and delicious) ways! A pile of steamed vegetables on the side of the plate every, single, night wouldn't be appealing to kids who are still learning to appreciate and like foods, so you can understand why you would likely lose the battle of getting kids to eat them each night. A secret weapon you can use to win the battle (maybe not every time...but more often) is to have some simple, nutritious and delicious arsenal up your sleeve in the form of new vegetable recipes!

These Corn Fritters are super simple and nutritious recipe you can easily whip-up for your kids and keep in your arsenal to help win the vegetable battles.

They’re quick, easy and very versatile!

🥦 I often add in some grated broccoli, thinly sliced spring onion or green peas too! But, if your little one is a bit fussy, you can keep them quite plain (without green bits) at first, then when they’ve accepted and like the fritters (which may take a few exposures) you can add the new ingredient. It is always important to still expose your kids to some green veggies each day, so if they're not in the fritters, add them on the side....but then add into the fritters down the track. to mix things up.
You could also use wholemeal flour in these if you wish or rice or any gluten-free alternative you wish! (I havn't experimented with every flour, so jiggle the amount around to find the best consistency).

We love these as part of our dinner or lunch or even on their own as a snack!! And they’ve even been a hit in the kids’ lunchboxes (cold) too! I know families who like sour cream then smoked salmon on top!
Some parents I've worked with have cooked them as a huge fritter and cut it up in slices like a pizza, some have done super small bite sized blobs...so go crazy with your creativity to keep it interesting for kids!

Give them a go, get your kids helping and let me know if they approve!

Alysha

.Parents play a fundamental role in setting up the environment at children’s mealtimes which influence their early interactions, learning and experiences with food. Creating a positive mealtime environment goes a long way to setting children up with a good foundation of eating patterns, intuitive eating skills and a positive relationship with food, which sets them up to thrive both physically and mentally throughout childhood and into adulthood! Positive mealtimes, and therefore children’s eating patterns and behaviours cannot be optimised without a regular structure to their eating times.

The Benefits of Having a Meal & Snack Time Structure
There has been a lot of research on children benefiting from routine. Routines create predictability and help children to feel secure in their day. Having a feeding schedule builds upon this daily structure. If children know what to expect when it comes to eating and when to expect meals and snacks it can be really helpful for keeping them relaxed about food and improve their eating behaviour.

One of the important roles of the parent or carer when it comes to feeding their child/ren, is deciding WHEN children eat. Without structured eating times and when food is freely available between meals, children can learn to disconnect from feelings of true hunger and fullness and start saying ‘I'm hungry’ and want to eat when they are feeling bored, overwhelmed, when watching TV or doing homework. Eating can become associated with feelings and activities instead of hunger and enjoyment.

A lack of structure with eating opportunities can also lead to children coming to the table with an appetite level not conducive for eating well. For children to be most willing to try new foods, or eat the amount that is right for them and build intuitive eating skills (ie eat when they're hungry and stop when they're full), they need to turn-up to the meal or snack with a healthy appetite. But without structure, they will often come to the table without much appetite at all as a result of snacking at the wrong times between meals. Parents can also lose track of the time since kids have last eaten and run the risk of them becoming too hungry or ‘h-angry'! This increases the likelihood they will misbehave, be contrary, complain or whine about the food, have a meltdown as they will be less in control of their emotions. This almost never results in eating well and developing positive eating patterns. When too hungry, they are unlikely to try new foods, they may not eat at all (stress can diminish appetite) or they may overeat as they will be unable to easily notice and stop when they're feeling full.

Structure with eating helps children to learn how to effectively manage their hunger and self-regulate intake, develop self-control and avoid the dangers of mindless eating or eating on the absence of hunger. They will feel more secure about food, and no longer associate food with other activities. A healthy appetite will support their willingness to try new foods. Regular and consistent eating times will help prevent kids becoming too hungry and the associated negative behaviour and poor eating.
 
So, knowing the importance of setting a meal and snack time structure for your little one’s eating times you can now set a schedule for your family!


What to Consider
There are several important considerations to make when setting the times for your little-one’s eating times, the most important being your child/ren’s age. While babies and toddlers typically need to eat every 2-3 hours (5-6 times per day – 3 meals and 2-3 snacks), older kids do well with 3-4 hour gaps between meals and snacks (4-5 times per day- 3 meals and 2 snacks).

In order for consistency, it is also important to consider the eating times of school, kindergarten or childcare if your child attends. As the eating times at school etc is regular and not modifiable,  it is recommended to continue with these times on the days your child is home also.

An example :
For a 7 year old attending school where eating times are 1100 & 1330, the home meal schedule could be:

Breakfast-730am
(for younger children, you may add in a snack around 930)
Snack-1100
Lunch-1330
Snack-1600
Dinner 1815.

Every child is very different, and there is no hard and fast rule for exactly how many eating occasions your child should have. So it's important to evaluate your own child and see what works best for you and for them. Consistency is key though.

There are other important considerations to make, all of which I cover and guide my clients through making as part of my Nourishing Children – 1:1 Coaching Package (along with many other things to take the stress and worry out of feeding kids).
If you feel that individualised support will help you optimise your feeding-style and therefore improve your child/ren's eating, get in touch.

How to get started
There are other important considerations to make, all of which I cover and guide my clients through making as part of my Nourishing Children – 1:1 Coaching Package.
If you feel that individualised support will help you optimise your feeding-style and therefore improve your child/ren's eating, get in touch.

To get started with setting up structure for your family, you can download my ‘Family Meal & Snack Time Structure’ template for you to fill in and begin seeing the benefits of a consistent meal time schedule and know you are taking an important step for supporting the optimal development of eating behaviours and patterns for your child/ren.

After setting your family’s meal and snack time structure, it is important to let your child know that there will be some changes and that there will not be any eating in between set meal and snack times from now on.
Having a solid mealtime structure is a powerful strategy for improving eating behaviour, but sometimes it means you have to say no to food requests. You could have your family’s mealtime structure up somewhere within their sight such as on the fridge or in the pantry so that when they ask for food between meals, you can gently remind them when the next eating occasion will be, and show them your structured mealtimes up on the fridge. My '3-Step Response to Food Requests' is a responsive way to remind your children of the set mealtimes. Following these steps will help to maintain consistency and keep your feeding-style in-line with the most optimal Diplomatic feeding-style.


Good luck with setting and being consistent with meal and snack times for your family.

Be sure to let us know how you go with this in my new private Facebook group 'Nourishing Children" where you will be supported and inspired by other parents on the same feeding journey and get other tips and tricks from myself to help make feeding your little-ones a bit less stressful.

Alysha

Plan the meals you will be cooking 1-2 weeks ahead

• Look at your calendar for the coming week or two and decide which nights you will be making dinner at home
• Look to see which nights you will be more busy or strapped for time and:
  • Plan to have leftovers (plan a meal for the night before where you can cook extra for leftovers)
  • Or plan a super quick and easy meal option or a slow-cooked meal you put on earlier on the day for these nights.
• You can print and use my 2 X Weekly dinner planner template!

Be a smart shopper

• Definitely use a shopping list to be sure to buy everything you need! Use your completed meal plan and recipes to make a list for all of the foods to make the planned meals for the coming 2 weeks, and be thorough.
• Group your list into sections of the supermarket such as fresh produce, meat, pantry, fridge, freezer.
• I recommend planning meals for two weeks and shopping for these only once at the beginning of the two weeks, then doing one 'top-up' shop in between if needed.
• Have your shopping list somewhere handy in the kitchen so you can add to it as you run out of kitchen essentials.
• You can print and use my Organised Shopping List template!

Try themed nights

• Having themed nights can make meal planning interesting and easier for you and can create some fun and tradition for your family.
• Themes such as Mexican Mondays, Meatless Mondays, Fish Fridays or stir-fry Fridays etc are some common ideas. You can have the same theme but change the meal you have each week, For example, grilled salmon, tuna patties or spaghetti marinara could be for Fish Fridays.

Have a Master Meals List

• Making a list of meal/snack ideas and compiling a collection of your family's favourite go-to meals and recipes is a helpful reference for planning which meals to include in your weekly/fortnightly meal plan. This takes the headache out of thinking of meal options and so no favourites slip your mind when meal planning!
• Be sure to include family favourites along with new nutritious recipes to provide a healthy variety of foods for your child/ren and family.
• You can print and use my Master Meals List template!

So with the benefits of meal planning for busy families...or anyone...it is very worthwhile giving it a go!

If you would like some more individualised guidance with meal planning for your family, I would love to help, get in touch.

Alysha

Who doesn't love a pancake?!
What parent doesn't love a super easy and nutritious pancake recipe to make their kids?!

My kids are loving these at the moment during this Covid-19 lockdown 2.0.

They love nagging for them, cracking the egg in (along with some shell), 'helping' me and making a mess mixing, they love pouring in too much milk that they are too thin to resemble pancakes, they seem to love fighting over licking the bowl, being impatient waiting for them to cook...but most of all they are loving topping them with maple syrup and gobbling them up!!
Me too, to be honest!
Oh, and the fluffy one loves lying beneath our feet, tripping us over while waiting for any drips to drop.
We love adding in frozen blueberries (warmed up first) sometimes too.

Enjoy x

Are your kids constantly wanting to snack or graze on food?
Hands up if your child is asking for snacks allll daaay loooong…

It may get tiring for us as parents, but is it the best thing to be saying ‘yes’ to our kids and allowing them to graze on foods allll day long?
I often hear parents saying…
But my kids are asking for food and they’ve just finished lunch 10 minutes ago!
But if I just say ‘No’ they throw a tantrum, or are back nagging again in 10 minutes, and next minute they’re ‘hangry’!
Shouldn’t we let them eat when they’re hungry though?
What if they didn’t eat much at lunchtime and need something else soon after?
They’re saying they’re hungry allll day, but they don’t eat anything at dinner time.
 
I went through a while of asking all of these questions myself, and I hear them from parents I work with a lot!
Your parenting instinct may be telling you to not allow the constant snacking, but it can be so damn hard not knowing how to best deal with the persistent nagging and most parents get worn down. The strategies we use to deal with these food requests and our overall approach to feeding our kids - our parenting-style – has a significant influence on how they will eat.
 
Kids can request food for a multitude of reasons ranging from: actually being very hungry to boredom, stress or just the desire for a favourite food such as sweets.
 
Children really thrive on routine and predictability and research shows it is really beneficial for children to have that predictability when it comes to eating times. I am a strong believer in having a meal and snack time structure where meals and snacks are given at the same times each day which provides regular and appropriately spaced out eating opportunities for children. Offering food at set times over the day allows your child to top-up at these eating opportunities and then develop a healthy appetite by the next snack/meal time without becoming too hungry. I find that often when kids are becoming too hungry between meals/snacks and demanding food, it is because something is out of whack with the set meal/snack time structure.
 
We know that children will eat best when they have developed a healthy appetite. They will be less likely to refuse the nutritious food you have cooked and will be more willing to try new foods or the foods that are not-yet-liked. They will also be in good control of eating the amount that is right for them- they will be able to come to the table relaxed and eat enough and then also stop eating when they’re full, not over-full.
On the hunger-fullness scale (below), ideally kids will arrive at the table for set meal/snack time at a #3-4- moderate to mildly hungry and finish eating at a #7-comfortably satisfied. If they are offered snacks within 1-2 hours of meal time and are topping-up their tummy, they will probably be between a #6 and #8 and with not too much desire to eat well when they arrive at the table for their meal.

BUT, it is a fine line between having a healthy appetite and being….hangry!! No parent wants a hangry child! The hangry-monster will refuse to sit at the table, throw a tantrum because their dinner is on the wrong coloured plate or because the broccoli is touching the rice. They are unlikely to eat well while their emotions are not well controlled- they may be too emotional to eat more than a couple of mouthfuls and they most likely wont be open to trying new foods. Or they are so ravenous they may over-eat. This hangry-monster causes stress for the parents; stress about their behaviour and stress about the fact they didn’t eat well.

So, we don’t want their tummy to be topped up before a meal, and we don’t want the hangry-monster coming to the table either.

Now, you probably know this already, right?

But the part that most parents find difficult is the HOW to get this balance right. HOW to hit that sweet spot. HOW to get their children to the table with a healthy appetite ready to eat the family meal with little fuss.

Without keeping you reading here about how your overall feeding-style can improve your child’s eating behaviours for the next hour…because let’s face it, your child will probably be asking for a snack in that time…I will give you my 3-Step Response to Food Requests, to help manage the nagging for snacks and the grazing on food alllll day long so they can come to the table with a healthy appetite…and then eat well…which means less stress for them and you!

1. Acknowledge their request in a responsive way

• Let them know you hear what they’re saying and you understand they feel they’re hungry or want a snack.
• It is best not to dismiss their request completely, or simply tell them to go away or be quiet or give a simple ‘no’ answer.
• Keep responses short though,  and don’t provide a long drawn out explanation. 

 
2. Remind them of the firm meal and snack time structure

• I recommend reminding your child of your set times for meals and snacks, and let them know that right now it is not one of your meal or snack times. It can be useful to have a visual of your meal/snack time structure written down and put up in the pantry or on the fridge for you to refer to and show your child in these situations.
• Being consistent and firm with sticking to this structure will help you to explain why you are saying no to their snack request when t is not at a structured meal or snack time.
• I recommend offering your child 3 meals with 2-3 snacks in between. Younger children typically need to eat every 2-3 hours, but older children can usually have 3-4 hours in between eating opportunities. But, every child is a little different, so evaluate your own child and see what works best for you and for them.
• Set your family’s meal and snack times and be consistent and firm with these. It is recommended to only allow food at these times. (there will be the odd occasion where you, their parent, feel you need to bring a snack time forward a little, and of course it is okay to do so. However, the more consistent you can be, the more beneficial.)

 
3. Redirect their attention

• Give them a way to understand that the next snack or meal isn’t too far away such as allowing them to help you set a timer for 30mins, or showing them on the clock – eg this hand has to get all the way up to here, then it will be snack time, or for older children you can simply remind them of what time the next eating opportunity will be.
• Remember that sometimes your child may request food when they are not actually hungry, but bored or stressed for example. Helping them to redirect their attention onto an appropriate activity will help preserve their appetite for the next scheduled meal or snack time.
• If you are preparing the next meal when they request food, encourage them to help you and offer them an age appropriate task such as setting the table, cutting up the vegetables (with a child friendly cutting knife), rinsing the vegetables/salad, mixing something etc

 
Example responses-

•  “It's not snack time right now Billy, I hear that you really want something to eat though.  Lunch ended a few minutes ago so our next snack will be at our afternoon snack at 2 o'clock.  How about you go do a puzzle or colouring-in page right now?
  
• “Okay, you're hungry, but it's not snack time right now. We're going to be having our snack in about 30 minutes/soon. Would you like to help me set the timer for that so we know when it's time?”
  
• That’s great that you are starting to feel hungry, and you're lucky because dinner is not too far away. Can you help me cut up the cucumber for the salad or set the table?.
  
• Oh you’re hungry, well see here on our meal time structure, we had lunch at 1 o'clock, and see our next snack isn’t until 3pm, so let's play with your toys until then.
  

So, we want to prevent our little ones coming to the table with a tummy that is too topped-up to eat well or too hungry to have well-controlled emotions and eating behaviour. It is helpful to have a set and consistent structure for meal and snack times over the day. Our response to food requests and nagging for food between scheduled meal or snack times is important for preventing our kids eating snacks outside of the set times and ruining the development of their healthy appetite. The recommended 3-Steps for responding to these food requests is to acknowledge their feelings, remind them of the meal/snack time structure and re-direct them onto another activity. I have seen some great success following this structured response to kid's asking for food/snacks between structured meal and snack times. Give it a go, and good luck!
 
But if the problem of constant nagging for food persists, I recommend re-evaluating your family’s meal/snack time structure (or introducing one!) and reaching out for some further guidance.

Alysha

How parents feed their children, their ‘parental feeding-style’, or general attitudes and philosophies used to feed children influences the childs’ eating patterns and well-being both now and into adulthood. There is no doubt that what children eat is important for health, as a dietitian, supporting healthy eating is my passion and I understand the effects of a poor diet. We analyse nutrient intake and monitor physical health and growth, but often forgotten is the development of a healthy relationship with food and eating behaviour; two things which strongly influence the well-being of the child and future adult.

Ideally, children will not only eat, but enjoy a wide variety of nutritious foods in a happy and relaxed manner (ie without experiencing pressure, guilt, shame or anxiety around eating). Developing this eating behaviour in children will track into adulthood and set them up for good health. Additionally, for optimising well-being children will be supported to eat intuitively, eat when they are hungry and stop eating when they are full. This will set them up with more body trust, a positive relationship with food and prevent their need to rely on external measures of regulating food intake such as dieting (which can have severe negative effects on overall well-being- a story for another article!). Fostering the development of these is the tricky part and largely comes down to how they are fed and their experiences at mealtimes.

Parents are not only responsible for what foods are available and offered to children, but also for the mealtime environment and the nature of the child's early interactions and experiences with food. This shapes eating patterns, emotions and attitudes around food which last years, decades, or even a lifetime ahead. Most parents are in pursuit of ‘perfect nutrition’ for their child and while they have a fair idea of ‘what’ foods make balanced nutrition and ‘what’ they are striving for their children to eat, they’re often getting lost in the ‘how’ to achieve this, or ‘how’ to go about feeding their little ones . How to encourage them to be adventurous and confident with eating new foods. How to encourage them to enjoy a wider variety of vegetables, or even how to get them to eat a single vegetable sometimes! How to reduce fussiness. How to encourage a broad and healthy palate without compromising their relationship with food or eating attitudes and behaviours. The impact of 'how' parents go about trying to achieve this, their ‘parental feeding-style, is often not considered.

Feeding children is thankless and challenging. The worry and stress parents have at mealtimes impacts the way they feed their children, or their feeding style.
Parents are often concerned their kids don’t like vegetables and don’t eat enough of them so they force them to sit at the table until they’ve eaten all veggies on their plate. They’re worried their kids aren’t having enough calcium, so they force them to eat yoghurt or cheese whether they like it or not. There is also a lot of bribery taking place at the dinner table, “eat your vegetables and you can have dessert”
I also see a lot of parents not wanting to say “no” to their children. They’re cooking several different meals per night to suit the child’s ‘likes’ in order to avoid tantrums or complaints about the meal. Or, providing only a limited variety of meals/foods which caters to the child’s ‘liked’ foods. Parents are also busy, and are often just trying to survive, so are avoiding resistance from kids at mealtimes. They’re anxious about whether their child is eating too much or not enough, and are often self-admitted “control freaks” when it comes to how  much their children are eating.
Parents are doing their best.
 

Feeding style strongly influences the interaction between parent and child around food and at mealtimes and consequently the development of childrens’ eating behaviour and relationship with food. There are four recognised feeding styles, of which parents usually use one most of the time and then sometimes mingle it with another.
 
Uninvolved (neglectful) style- Parents with this style tend not to place much importance on food and eating or on the importance of healthy nutrition for themselves or their children. There is typically not much planning or preparation for meals, pantries and fridges are often quite empty and/or lacking in a variety of nutritious foods. This can leave children feeling insecure about when and what food they will eat and can become overly focused on food but with limited exposure and acceptance of a variety of nutritious foods.
 
Indulgent (permissive) style- Parents which have this more lax feeding-style say ‘yes’ a lot, they indulge their children’s every food wish and with not many rules and boundaries around food. The parent may initially say ‘no’ to the treat or particular food requests, but can be easily persuaded by the nagging child who eventually hears “well okay, yes I will cook that for you.” The children will often hear things like “sure, you want cookies, no problem”. These parents will cater to the child's preferences and meal requests and tip-toe around the foods the child doesn’t like to prevent refusal to eat the meal. Children experiencing this style often don’t have food boundaries or structured meal and snack times, they can help themselves to whatever food they want and therefore, find it difficult to regulate their intake of unhealthy foods, and are not encouraged to try and accept a wide variety of nutritious foods. Using a ‘reward’ approach is very common with this style of feeding, though I think most parents use it from time to time. This is when there is a food reward attached to something such as “if you eat your peas, you can have dessert”, or “if you are well-behaved, you can have a lollipop”. This ‘rewarding’ approach, while fun for the kids, changes their heirachy of food preferences. Research shows that children learn that the reward foods are more valued and they build a strong preference for those foods and the healthier target food, the peas, are less desirable and may seem like a punishment or a chore to eat.
 
Controlling (authoritarian) style- This approach is based on what the parent thinks is best, with little/no consideration for the child's preferences. This is the "you cannot leave the table until you’ve finished everything on your plate" style. The parent can be very focused on the nutrition quality of the child’s diet and controls not only what, but also how much they believe the child should eat. Commonly, the parent believes they know exactly how much the child needs to eat at every meal and ignores the child’s preferences and natural appetite which fluctuates with growth patterns, daily activities etc. While the child may eat their veggies most days (because they’re forced to), the child may not be supported to enjoy the food and is less likely to eat a varied diet later in life. Also, the child loses their innate ability to self-regulate their appetite and eat according to their hunger and fullness. They are taught that how they feel is not important, but eating the amount they’re told to, is. Weight problems, both overweight and underweight, typically arise in children experiencing this feeding style.
 
Diplomatic (authoritative) style- This feeding style is the most balanced approach for developing desired eating habits, or the best at getting kids to eat healthily, both now and in the future. Much research has shown it to be associated with the most positive health outcomes for the child. It encourages the child’s independent thinking and eating regulation while setting boundaries at the same time. It recognises that parents play a role (they decide what will be served, when and where), and respects the fact that the child also has a role to play (deciding how much they will eat from what is offered). Though there is structure and boundaries, the child’s feelings and preferences are considered and there is no pressure involved for the child to eat more or less. There is trust in the child’s ability to recognise hunger and fullness signals and then eat the amount of food to satisfy those cues which forms the basis of this feeding style. Maintaining control of what is offered, or the options available for the child, the parent may ask “which fruit would you like in your lunchbox today, apple or pear?” or may put several vegetables out on the dinner table for the child to choose how much of each they eat (without pressure). This empowers the child's autonomy and confidence in making healthy decisions. Research shows children experiencing this feeding style are more compliant, calm, happy and less anxious around food and mealtimes, are a more healthy weight, can make better food choices on their own, are more accepting of new foods and eat a wider variety of nutritious foods when compared to children experiencing other parental feeding styles. When nutritious foods are offered regularly and the pressure is taken away (ie no forcing or bribing to eat everything on the plate), kids become more relaxed and adventurous with food and develop a better relationship with food. Research shows that these children are a more healthy weight, can make better food choices on their own and eat a wider variety of nutritious foods when compared to children experiencing other parental feeding-styles. Parents who approach feeding kids this way have fewer struggles with healthy eating in their kids!

The division of responsibility, developed by Ellyn Satter and based on the research in feeding practice provides guidance and a structure for parents to optimise their feeding style. The division of responsibility encourages parents to make the boundaries for and decide the what, when, and where of feeding and then trust and support the child in deciding how much to eat from what is provided. This approach takes the pressure off children, removes the anxiety around mealtimes and supports the development of intuitive eating and childrens’ autonomy around healthy food choices. It supports the development of a healthy eating behaviour and positive relationship with food.
While this approach takes some learning and practice and is best achieved when followed full-heartedly, it is well worth it! It is less stressful and more beneficial for both children and parents! Consulting with an accredited dietitian for individualised advice and strategies to support you working towards this diplomatic (authoritative) feeding style using the division of responsibility would be valuable.

In the meantime, to be helpful without harming your child’s eating behaviours:
1. You decide what food is available and offered, and trust your child to decide how much they eat from what is provided. It is recommended that parents decide ‘what’ foods to offer children. Be considerate of your child’s lack of food experience without catering specifically to their likes and dislikes. Resist giving in too much to the food requests of little ones, though some compromise may be a great idea. For example, if there is nagging for macaroni-and-cheese, offer it only sometimes and as a side to the rest of the family meal. This exposes them to and encourages them to explore foods they may not have yet accepted while having a comfortable food available also. Offer a variety of nutritious foods that you/your family enjoy eating, and trust that your child will learn to enjoy those foods also. Offer several different vegetables where possible, ideally some which are accepted and liked and some which are not yet accepted, and allow children to choose which ones they eat and how much they eat. If food textures is an issue for your child, offer foods with a variety of textures at the same meal for them to explore and choose from. As tempting as it is (verrrry tempting!), avoid pressuring or bribing children to eat more (or less) of certain foods offered. Don’t be too worried if they don’t eat much of the veggies (easier said than done), remember that pressuring or bribing will do more harm in the long term and with regular exposure of these veggies in a relaxed no-pressure environment, kids will learn to accept and like new foods. Seeing parents eat the same foods they are offered also increases the likelihood of the child trying and liking the food. Be patient.


So, there is no doubt that children need to eat healthy foods, but the way in which parents go about encouraging these eating patterns is important.
I understand the importance of meeting adequate nutrient intake for health, but through my training and practice as a dietitian (and parent of 3 little ones) I have learned a lot about feeding dynamics, the impact of feeding styles, and the value of fostering intuitive eating. Forcing, bribing or tricking children to eat well is stressful and doesn’t work, in fact it does harm. In the pursuit of providing short-term ‘perfect nutrition’ for your child, the impacts this may have on your feeding style can be detrimental to your child’s eating behaviour in the short-term and long-term. There is plenty you can do to optimise your style of feeding or the ‘how’ you feed children, therefore setting your child up for a healthy eating behaviour and relationship with food whereby they eat (and enjoy) a wider variety of nutritious foods in amounts that are right for their body, in a relaxed and happy manner!

Happy eating!

IS  BODY-SHAMING A REAL CONTRIBUTOR TO UNHEALTHY, MORE THAN FAT ITSELF?
There is racism, sexism….and then there is weightism. Also known as weight-stigma, weight-bias, body-shaming or fat-shaming, this is the discrimination or stereotyping based on someone’s weight or body size. Our culture fosters prejudice against body weights and sizes and this is becoming a bigger problem. Why do we still think it’s okay to ‘put down’ the over or under weight or treat someone differently because of their physical appearance? Furthermore, is stigmatising someone’s weight going to motivate them to be any healthier? Do we justify it by the ‘link’ overweight has with health issues?

The wise J.K. Rowling once said ~ “Is ‘fat’ really the worst thing a human being can be? Is ‘fat’ worse than ‘vindictive’, ‘jealous’, ‘shallow’, ‘vain’, ‘boring’ or ‘cruel’?  Not to me” ~

Weight stigma is pervasive. It occurs in workplaces, schools, on trains, in doctor’s offices, even at home. It happens behind peoples backs and also to their faces. It happens with vindictive and cruel connotations even sometimes with no harm intended. However, it always results in harm done.
 
“She’s too skinny, she needs to eat more”

“She’d be pretty if she was thinner”

“What a fatty. I bet he’s lazy.”

“Oh you look great, you’ve lost weight” (this is well intended, but insulting none the less. It suggests they didn’t look great before they lost weight, and also suggests thinner is better)

“You’ve put on a little bit of weight around your middle. Best if you lose that so you don’t have a heart attack” (the complex manifestations of this comment may have just increased the person’s risk of a heart attack more than being at a higher weight)

“You might feel better if you lose a few kgs” (they might feel better if you don’t comment on their weight!)

“You need to start watching your weight if you want to find a partner”

“You are too fat to adopt a baby” or “too fat for IVF treatment”

“She has fatty arms”

“I heard this 5:2 diet is good for losing weight, you should try it”

We have a cultural obsession with the scrutiny of others and for some reason, this fat-phobia and this discrimination is considered okay in our distorted society. As Jennifer Anniston recently said “I’m fed up with the sport-like scrutiny and body shaming that occurs every day” “it reflects the warped way we calculate a women’s worth”.

The constant messages and suggestions that people are undesirable and less worthy in a bigger body, is damaging. The fat jokes are often intended as harmless fun, and the larger people ridiculed for eating a burger is not even blinked at, but it’s damaging. The unsolicited, well intended diet advice given to those who are supposedly not good enough just as they are, is damaging.
I believe shaming someone’s weight, size or appearance is a judgment which says a lot more about the person making the comment than it does about the person on the receiving end. “What Susan says of Sally, says more of Susan, than of Sally.”

Is the vilification of fatness justified by the supposed link with disease and early mortality? Not at all.
You cannot shame someone into losing weight or becoming healthier. It does not work. Full stop. There is a rapidly growing body of research which shows the detrimental effects it has on someone’s physical and mental health. (1)
Thin shaming can be as equally hurtful and detrimental to someone’s health as fat shaming. Any form of body shaming is mean and needs to stop.

WE HAVE A FEAR OF FAT
We are bombarded with anti-obesity talk, warnings that fat is bad and misinformed messages that weight loss is the answer to this ‘problem’ and will always lead to improved health. These tales which perpetuate the thin ideal have spread so far and are so embedded in our culture and our psyches that we are blind to what really constitutes health. It has led to a fear of fat and a hateful bias towards fat people.
The ‘obesity epidemic’ talk suggests that obesity is a direct cause of diseases and people dying prematurely. This stems from the knowledge that there is an association between being over-weight and many diseases….but this is not necessarily a causal relationship in which one causes the other.
As an example: We know more firemen sent to a fire is associated with more damage done. So, do we say more firemen cause more damage, or could there be another factor causing both? Yes, the factor of a more ferocious fire increases the damage done at the same time as increasing the need for more firefighters.
So, we know that being overweight is associated with chronic disease, but we don’t know that being overweight is the sole cause of disease. It is likely other factors such as fitness, activity, diet and socio-economic status increase disease risk at the same time as increasing the risk of weight gain. Fat itself probably doesn’t cause disease, behaviours that can lead to overweight can also lead to the associated diseases.

WHAT ABOUT THE OBESITY PARADOX?
There is a pattern of overweight and obesity being associated with longer survival in many diseases. Obese people with diabetes, hypertension, heart disease or chronic kidney disease actually live longer than thinner people with the same condition. (2)
Body size, except for absolute extremes, does not strongly predict longevity. In fact, it has been shown that overweight people live as long as or even longer than ‘normal’ weight people. In other words, weight itself is not an accurate predictor of living longer or dying from disease! (2)
Evidence shows the idea ‘fat is bad’ is archaic. (2) The old argument of fat is bad for one’s health no longer justifies any weight stigmatising or fat-phobic rubbish.

There is definitely a problem with people eating unhealthily and moving too little which can increase risks of many chronic diseases, however this applies to all body types.

A healthy diet and regular exercise can influence a person’s health more than their level of ‘fatness’. Overweight, but cardiovascular fit individuals have a lower risk of mortality (dying) compared to normal-weight, unfit individuals. (3)

A growing body of research suggests most indicators of health can be improved by changing health behaviours, regardless of whether weight is lost or body shape changes. For example, behaviours such as diet and exercise can reduce blood pressure and blood lipids and improve insulin sensitivity even if there is no change in body weight. (2)

Body size is NOT an accurate indication of health. Health is much more complex than that. It encompasses many physiological factors, emotional state and social connection. All of which cannot be measured simply by looking at someone, and all of which are influenced by many, many factors! Health should not be oversimplified and portrayed to be about only physical appearance or fatness.
People can have a small body, a medium body, even a large body and still be healthy. Being ‘overweight’ does not equal unhealthy. Being thin most definitely does not automatically equate to optimal health!
 No one is qualified to be able to simply look at someone and know their risk of disease!
Next time you’re about to judge someone’s health based on their weight, think again. Health comes in all sizes!

Our focus should be off weight and on the promotion of healthy behaviours regardless of the amount of body fat somebody has.

And let’s be honest here, if someone is happy to be of a bigger size, even if they’re unhealthy, and don’t want to pursue healthier behaviours, then who are we to judge and criticise. Their body, their business!

WEIGHT STIGMA ITSELF DAMAGES HEALTH 
The fear of fat and the pursuit of weight loss has not made the population thinner or healthier. Our cultures obsession with thinness, the associated weight stigma, and constant suggestions for people to lose weight leads to feelings of shame and body hate and doesn’t do any good.
Weight shaming does not encourage people, but demotivates behaviour changes to improve health. It disheartens people, it disempowers them and most definitely does not support them. It is paralytic. It’s causing more harm than good.  These people are less likely to respect and care for their body and take steps to improve their health which leads to a long, downward spiral of physical, mental and social implications; poor body image, low self-esteem, stress, anxiety, depression, weight cycling/fluctuations, dieting, binge eating, less physical activity and avoiding medical care. Additionally, each of these also have their own health consequences and ultimately leads to poorer health. People’s wellbeing is compromised and they suffer these side effects as a result of feeling pressured to conform to the unrealistic and unjustified body ‘ideal’.
It causes stress
The stress of social stigma causes the chronic release of stress hormones which can initiate or aggravate conditions such as heart disease, high blood pressure and cholesterol, diabetes, stroke, anxiety and depression. (4-5) These physiological effects of stress, rather than ‘fatness’, may be part of the explanation for overweight people experiencing these health issues.
The overproduction of these stress hormones can also lead to over eating and increased weight gain, perpetuating a viscous cycle.
It leads to disordered eating and dieting
Discrimination and the pressure to lose weight often leads to dieting and disordered eating.  This can include binge eating, skipping meals, self-induced vomiting, obsessive calorie counting, poor self-worth, misuse of laxatives and diuretics, fasting or chronic restrictive eating. These abnormal eating behaviours lead to fatigue, malnutrition/nutrient deficiencies, poor concentration, affected social life and anxiety and depression. (6)
Dieting is the biggest risk factor for developing an eating disorder. Girls who diet are 5-18 times more likely to develop an eating disorder compared to those who do not diet. (6) for more information regarding eating disorders and how to help someone, visit The Butterfly Foundation.
Unfortunately, diets do not work. If they did, would we still have this so called ‘obesity crisis’? Has dieting contributed to the increased prevalence of overweight? It is very well established that only a very small percentage of dieters maintain their weight loss for more than a couple of years. Weight is often regained even if dieting and exercise is continued, and most regain more weight than they lost! This leads to further restriction/dieting and consequently further weight gain. There are biological systems humans have which resist long-term weight loss. (The physiological, psychological and emotional reasons diets don’t work, and the associated health implications is a very significant and complex issue which I will unravel in a future post). This weight-cycling, losing and regaining weight, has been shown to cause increased risk of some of the very health conditions we associate with obesity; heart disease and diabetes. In many cases being overweight but a stable weight is more healthy than losing and regaining weight. (2)
It fuels body dissatisfaction
People are hating their bodies more and more and at younger and younger ages.
It dampens motivation for physical activity
It is well established that weight shaming demotivates people to engage in healthy behaviours. If you want to make someone less active, just call them a derogatory, fat bias name, or simply tell them their body isn’t good enough and that they need to lose weight. That will probably do the trick! Some research has shown that a lot of people who perceive weight discrimination or stigma are more likely to avoid physical activity and this is true whether the person is overweight or not. (7) It may even contribute to the cycle of weight gain and further stigma.
It leads to avoiding medical care
Patients in bigger bodies often experience prejudice, derogatory comments and poor treatment when visiting a doctor. Often the finger is wagged at them and they are told to lose weight even when the reason for visiting is 100% unrelated. “Doctor, I have a sore throat” “Well, you really need to lose weight”. “Doctor I slipped and broke my arm” “Okay then, you need to get this weight under control” “Doctor, I’m on fire!” “Hmm we really should do something about this excess weight, that will make you feel better”.
No research has shown that losing weight improves health in the long term, mainly due to the fact it is rare for people to maintain the weight loss for more than a few years. Furthermore, there is collateral damage that comes with the pursuit of weight loss; there are many unhealthy consequences. So, these ‘weight loss’ focussed recommendations are not evidence based at best and unethical at worst. Remember, healthy behaviours do improve someone’s health regardless of weight changes!
Patients who are made to feel ashamed of their body, no matter what size they actually are, are more likely to miss general check-ups and health screens which of course has poorer outcomes.

Every person in every body size and shape deserves the same respect, compassion and equal opportunities to health and a happy life.
Some researchers have suggested that the consequences of a person experiencing weight bias may be more harmful to them than simply having a large body and that perhaps the health problems we see in bigger people may be largely the result of weight bias and discrimination. (8)
Furthermore, people of ‘normal-weight’ can also be sent in this downward health spiral when they feel the pressure to be thin and adopt restrictive dieting behaviours.
Researchers have concluded that due to the significant social, psychological and physiological consequences of being victim of weight stigma, it in itself is a public health concern. (9)

WHAT WE CAN DO
As a dietitian I help guide clients in the direction of eating well and support them in making behaviour changes which will help to optimise all facets of health, and I will measure their success in much more meaningful ways than a number on the scales. My instinct is to be compassionate first and my professional expectation is to do no harm.
‘Follow your instincts. That’s where true wisdom manifests itself.” Oprah Winfrey
Weight stigma does harm. Diets do harm. On the contrary, encouraging respect for bodies, no matter the amount of space they take up in the world, leads to more healthful nourishment and exercise along with other self-care behaviours and ultimately, happier and healthier people! Compassion does no harm.
My beautiful Nan always said to me “If you cannot say anything nice, then don’t say anything at all”. Very wise words, and it proves to be a very good idea in this case of body size.
So, If you can’t be kind, be quiet.
Let’s accept and respect all body shapes and sizes and minimise the unintended consequences of weight stigma. After all, there is no wrong way to have a body!
Let’s take the emphasis off our obsession with thinness and weight loss and encourage healthy behaviours, well-being and happiness for all people regardless of body size. Let’s focus on what is really important. Oh, and let’s be compassionate.

Ponder this for a while. Think about it as you go on with your everyday lives in this weight obsessed world. Be mindful when you find yourself judging. Pull yourself up and be quiet if you find yourself shaming or suggesting weight loss. Remember it when you see or hear someone else criticising someone, simply because of their body size. Remember the harm it does.

Alysha

1. Sutin A. Stephan Y. Terracciano A. Weight discrimination and risk of mortality. Psychological Science. 2015;26(11):1803-1811
2. Bacon L, Aphramor L. Weight Science: Evaluating the Evidence for a Paradigm Shift. Nutrition Journal. 2011;10:9
3. McAuley PA, Artero EG, Sui X, Lee DC, Church TS, Lavie CJ, et al. The obesity paradox, cardiorespiratory fitness, and coronary heart disease. Mayo Clin Proc. 2012; 87:443-51.
4. Crowley RK, Hughes BA, Gray J, McCarthy T, Hughes S, Shakleton CH et al. Longitudinal changes in glucocorticoid metabolism are associated with later development of adverse metabolic phenotype. European Journal of Endocrinology. 2014;171 (4):433-42
5. Novak M, Bjork L, Giang KW, Heden-Stahl C, Wilhelmsen L, Rosengren A. Perceived stress and incidence of Type 2 diabetes: A 35 year follow-up study of middle aged Sweedich men. Diabetes Medicine. 2013;30 (1):e816
6. https://www.eatingdisorders.org.au/eating-disorders/disordered-eating-a-dieting
7. Jackson SE. Steptoe A. Association between perceived weight discrimination and physical activity: a population-based study among English middle-aged and older adults. British Medical Journal. 2017;7 (3):e014592
8. Sutin A. R., Stephan Y., Terracciano A. Weight discrimination and risk of mortality. Psychological Science. 2015;26(11):1803–1811
9. Ailshire J. A., House J. S. The unequal burden of weight gain: An intersectional approach to understanding social disparities in BMI trajectories from 1986 to 2001/2002. Social Forces. 2011;90(2):397–423.

We should all aim to eat a rainbow every day (and no, I’m not talking about skittles and m&ms!).  A variety of colourful fruit and vegetables will bring us a rainbow of colour and nutrients. To optimise health and help prevent chronic disease, we need to eat 5 serves of veggies and 2 fruits every day!
Each fruit and vegetable’s vibrant colour, taste and aroma is caused by specific phytochemicals produced by the plant to help protect the plant from things such as insect attack or the sun's UV radiation.  Although phytonutrients are not essential for us to survive (such as vitamins, minerals, protein etc), they provide significant benefits for humans who eat these plant foods. All colourful fruits and vegetables have these nutrient powerhouses, as do legumes, nuts, tea, wholegrains and many spices. Each colour brings the food it’s own distinctive variety of vitamins, minerals, antioxidants and phytonutrients our body needs to thrive. Diets full of a variety of phytonutrient-rich plant foods have shown to be effective at reducing the risk of heart disease, diabetes, and certain types of cancers and promoting longevity. There are more than 25,000 phytonutrients (and i'm sure many which are yet to be found), of which some groups are of particular interest.
It is easy to fall into the habit of buying, cooking and eating the same limited variety of fruits and vegetable that you and your family like, but eating enough plant foods is important, and a wide variety is the key as most people fall short in most colour categories of phytonutrients.


RED fruits and vegetables contain phytochemicals, including lycopene, anthocyanins and ellagic acid which have been studied and linked with reducing the risk of diabetes, heart disease and stroke, age-related vision impairment, preventing certain cancers. Lycopene in particular, found in highest concentrations in watermelon and cooked tomatoes, is known to help prevent prostate cancer. Ellagic acid, in raspberries, strawberries, blackberries, cranberries, grapes, pomegranates and even walnuts, is also a potent antioxidant associated with anti-cancer activity, may also help to reduce blood pressure and build-up of plaque in the arteries and slow glucose absorption in the gut.

• Capsicum
• Tomatoes
• Strawberries
• Raspberries
• Watermelon
• Apples
• Cranberries
• Cherries
• Grapes
• Red onions
• Pomegranate
• Beets

 
ORANGE AND YELLOW foods are full of carotenoids such as beta-caotene, beta-cryptoxanthin and lutein which are also strong antioxidant and anti-inflammatory phytonutrients. These foods have been associated with improving immune function, preventing various cancers and heart disease, promoting healthy joints, skin and eye health and vision (yes, it is true that carrots can help with your eye-sight!).

• Oranges
• Grapefruit
• Lemons
• Mangoes
• Papayas
• Carrots
• Sweet potatoes
• Pumpkin
• Squash
• Corn
• Cantaloupe
• Orange and yellow capsicum
• Golden beets
• Pineapple
• Peaches
• Tumeric

 
GREEN fruits and vegetables are rich in phytonutrients and chlorophyll which is loaded with antioxidants that promote well-being. Green fruits and vegetables are one of healthiest foods we can eat and are rich in lutein, zeaxanthin, isoflavones and many other phytonutrients.
Green plants have been linked with reducing risk of several cancers, blood vessel damage, heart disease, boosting the immune system and energy levels. The consumption of flavonoids, of which some are in green plant foods, is significantly associated with longevity.

• Broccoli
• Kale
• Romaine lettuce
• Collard greens
• Brussels sprouts
• Green grapes
• Green apples
• Asparagus
• Spinach
• Swiss chard
• Arugula
• Green beans
• Peas
• Zucchini
• Kiwi fruit
• Avocado
• Edamame

 
 BLUE AND PURPLE fruits and vegetables are rich in the phytonutrients anthocyanins and resveratrol, and have been studied extensively for their anti-cancer, anti-inflammatory and anti-aging properties. These work to repair damage from oxidative stress and inflammation and reduce the risk of cancer, stroke and heart disease. Reversatrol may also protect brain function and slow cognitive decline and is being studied as a possible treatment for type-2 diabetes.. Large concentrations of reversatrol are found in red wine which may explain the health benefits associated with red wine consumption. The skin of grapes are also a great source as well as grape juice, blueberries and cranberries and even peanuts and cocoa.

• Blueberries
• Blackberries
• Red/purple grapes
• Red/purple cabbage
• Eggplant
• Plums
• Prunes
• Figs

WHITE AND BROWN produce may not be as brightly colored as other foods, and technically not a colour of the rainbow, but they still have phytonutrients and many health benefits. With anthoxanthins and phytonutrients allicin and quercetin they have been associated with protecting against certain cancers, heart conditions, high cholesterol, inflammation and helping to keep bones strong.

• Cauliflower
• Garlic
• Onions
• Mushrooms
• Potatoes
• Parsnips

 
I need to clarify here that these phytonutrients in their whole-food form (ie eating them in a real food) have shown to be beneficial, however taking these in supplement form has not shown the same benefit and isn’t recommended as they may increase the risk of some health complications.
 
The only way to increase the intake of phytonutrients is to eat more plant foods and include a varied array of colours to reap all of their benefits! Try cooking with a wider range of vegetables, add more into the foods you regularly eat and try new recipes and develop an appreciation for new foods.
Of course, eating a rainbow is harder for kids who are still learning to like veggies! Always expose children to as many different nutritious foods as possible. Don’t give up if they refuse the new vegetable the first, second, third or even fourth time theyre offered it. It can take around 20 times of being exposed to a new food before children learn to accept it. They may start by flicking it off the plate, then being okay with it there, then poking or picking it up, then licking it or tasting and spitting it out. Eventually, with repeated exposure and no pressure to eat it, they will learn to accept it – especially if they see other family members/parents eating it!
Other types of exposure to vegetables will also help kids be more curious about them, reduce anxiety around eating them and make them more likely to try them, accept and even like them! Reading about them, looking at and talking about them in the supermarket, helping to grow,  prepare and cook them, and especially seeing them on the plate every day helps.
Even colouring them in may help, so download the ‘Eat a Vegetable Rainbow’ colouring page here and lettuce see your little one’s best colouring! There will be winners announced in March 2020, but feel free to colour the page anytime!
 
Alysha