Sarah Mackintosh chats to Lindi Collett, a registered dietician with a special interest in weight-loss and weight-loss behaviour.
The Covid-19 pandemic and subsequent lockdown has raised concerns among many parents when it comes to weight issues in their children. With schools being closed for the majority of last year, and sports and extra murals cancelled, there was a significant decrease in physical activity. Children were stuck at home, had more screen time, more food and less exercise.
Through her practice, Lindi has noticed a definite increase in nutrition and weight problems – both in the form of weight gain and weight loss.
“I think one of the main underlying issues is stress and anxiety. Most children like routine and predictability, and lack of this can cause anxiety. Children also pick up on their parents’ stress,” says Lindi. “Lack of social contact also creates a lot of anxiety – we are pack animals and were never designed to be in isolation. Our body’s stress response can cause us to gain weight, even without increased food intake, or lose weight.”
Lindi points out that being stuck at home resulted in access to more food, more often – so an increase in intake combined with less energy being burnt due to more screen time and less activity, took place. Boredom and not having set meal routines also increases calorie intake. Lastly, a change in sleep patterns can affect hormones that help regulate metabolism and appetite.
Lindi advises parents not to panic if your child experienced a significant weight increase over the past year. Many of the unusual circumstances related to the pandemic are slowly adjusting to a new normal, which means that your child’s metabolism should return somewhat to what it was before lockdown – depending on the amount of weight gained.
“For all children, is it important for parents to be a role-model. Preaching to your children about healthy food choices and exercise is pointless if you yourself don’t practice what you preach. Eat meals as a family, eat at the table and not in front of the TV, cook together, make takeaways a treat instead of a weekly routine, make sure that there are lots of healthy food choices available at home and limit unhealthy choices,” says Lindi. “What you and your children drink is also critical – limit sugary drinks such as sodas and fruit juice. Exercise with your children – go for walks, jump on the trampoline with them and encourage sports. Never use food as punishment or reward, as this will reinforce emotional eating.”
If you are wondering whether you should address weight issues with your child and how to go about it, Lindi says it depends on the child and her/his personality. “Our weight is an important part of our health, and avoiding the issue altogether can be unhelpful. At the same time, if you have a very sensitive teenager you may need to take a more subtle approach. The problem with weight gain and obesity is the health impact it has. My advice is for a healthy strong body to always be the focus – health and not weight, physical ability and not physical appearance. Being a good example is also essential here – if you keep commenting negatively on your own weight, this can rub off on them in a negative way,” says Lindi. “Most importantly, do everything in love. Your children must never feel like your love and approval is conditional to their weight.”
If you have tried to address your child’s weight but the problem persists, it’s best to seek professional help. There could be underlying medical or psychological issues contributing to your child’s weight gain or loss. It is also a good idea to contact a professional for assistance if your child is battling with any other symptoms – such as gut issues, sleep issues and fatigue. If you are unsure if your child is a healthy weight, you can have their Body Mass Index (BMI) assessed by a dietitian. Note that the approach in interpreting a child’s BMI is different to that of an adult.
Nutritional Tips For Parents
- Eat at least one meal as a family per day. Eating together has been shown to promote more sensible eating habits and help with weight control.
- Avoid eating in front of a screen or device. When we eat it should be intentional and mindful.
- Ditch the juice. Encourage your children to only drink water. Fizzy drinks, cordials and even 100% fruit juice is loaded with sugar and empty calories.
- Eat home-cooked foods, not fast foods or convenience foods – these are higher in calories and damaged fats.
- Routine is important, eat meals at a similar time each day. Try not to skip meals, and go to bed at a similar time each evening.
- Get your children involved with cooking, packing their own lunch boxes, helping with the shopping etc. This is a great way to teach them about healthy eating habits.
FOR MORE INFO:
- 082 926 6251
- 031 762 2062
- info@lindicollett.co.za
- Facebook: Lindi Collett Dietitian