By Judy Davie
For further information about food and nutrition, visit Judy Davie’s website at www.thefoodcoach.com.au
‘My son has a very healthy appetite but is overweight. I don’t want to make a big thing of it but for his own sake would like him to lose weight.’
— Wendy
I often hear people describe their children as having “a healthy appetite”. Like many phrases which no longer have a place in our modern society, “a healthy appetite” is one which should be written out of our daily lingo.
Once considered a good thing, a healthy appetite might more appropriately be referred to as an unhealthy appetite or, more harshly, greed.
Appetite is not hunger, the physical need to eat; it is the desire to eat. Today there’s no question that many of us want to eat much more than we need and much more than what’s good for us.
According to a study in the British Medical Journal, children who are overweight or obese by the age of 11 are more likely to carry their excess weight into adulthood and suffer from weight-related health problems, so it’s a good idea to do something about it now. He may not lose weight but he’ll grow into his weight.
In an abundant world where consumerism is the number one sport, we’re tempted by special offers, new things to try, beautiful packaging and attractive displays. Before we know it, our cupboards are full of products ready to be eaten at any time. People today don’t eat when they’re hungry; they eat when they’re not full! There’s a vast difference. Mealtimes run into each other and many of us are like large cumbersome cows, constantly grazing.
Don’t make it so easy for your son to eat. At mealtimes, make enough for everyone but not so much to allow for second helpings. Don’t stock the pantry full so he can grab anything at any time. Encourage him to sit down to eat and discourage snacking. Give him water to drink when he’s thirsty and rid the house of soft drinks. Tell him you’re saving for a holiday and cutting down on spending but don’t deny him all his pleasures. By all means buy biscuits, but only once a week. Once they’re eaten he’ll have to wait until next week for more.
Activity of course is essential and you may have to lead by example here. A family activity where you all get involved in some physical exercise can be great fun for all concerned. Go to the park and play cricket together or buy a family pass to the swimming pool.
I was alarmed the other day to hear someone, on the subject of childhood obesity, indicate that we may reach a stage in life where we outlive our children.
As parents we have to set an example and show them what a healthy diet looks like. It’s as important as teaching them the difference between right and wrong
Good luck.
‘I have no problem controlling my eating at home, it’s when I go out that it becomes a problem. I always overeat. My partner and I often go out with friends for Chinese, Thai or Indian food. I always seem to eat more than anyone else and arrive home feeling fat and full.’
— Sally
It’s a curious thing, but when we see a variety of different dishes on the table we tend to eat more than if the same food was served on one plate. If there were three potatoes on a plate with the meat and veggies, it would be enough — but serve the potatoes separately in a bowl, we would take four and eat them! Buffets are notorious for encouraging overeating. Asian food is delicious but we typically share all the dishes with rice, topping up our plates continually as we eat. One suggestion would be to choose your own dish and not share or fill your plate modestly with a small portion of each dish when all the dishes have been presented and don’t go back for seconds.
If all else fails, steer clear of Thai, Vietnamese, Indian and Spanish tapas and only go to restaurants where you order your own meal and it comes to you on one plate!
‘I’ve been going to the gym quite a bit and always take a sports drink with me to drink afterwards. Are they okay?’
If you are a high performance athlete, there’s a place in your life for sports drinks. They have a very high GI for instant energy and contain electrolytes with sodium to replace what’s lost in sweat.
If, however, you workout for around an hour, sweat modestly and want to lose weight, you’d be better replacing the sports drink with water. Sports drinks contain calories you don’t need. Better to take those calories in from nutritious food after the workout.
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