We have had a wonderfully sunny May and now in June our teenagers are either sitting exams or are already finished for the summer holidays. As I see all the advertising for bikini’s and summer diets it has got me thinking about healthy eating and the dangers of fasting and dieting.

With the use of smartphones we are less aware of the influences that others have on our children and so it is important to be aware of the signs that may be an indication of unhealthy eating patterns and distress around eating, and how as parents we can support them to feel better about themselves and support them to nourish their body and mind.

The statistics are indicating that

•  81% of 10yr olds are afraid of being overweight.

•  46% of 9-11yr olds are sometimes or very often on diets and 82% of their families are sometimes or very often on diets

•  More that 50% of teenage girls and nearly 1/3 of teenage boys use unhealthy weight control techniques such as skipping meals, fasting, smoking cigarettes, vomiting and taking laxatives

Diets don’t work because they lead to unhealthy eating habits, the body feels hungry and is not receiving enough nutrition which causes cravings, binge eating and weight that fluctuates. Worst an unhappy gut is linked with low mood, low energy and mental health issues.

It is far to common for eating disorders to start of as dieting, kids may camouflage this as “healthy eating” so it is important for parents to be aware that healthy eating means eating nutritionally dense foods from all of the following food groups daily.

•  Vegetables - eat the colours of the rainbow and particularly green vegetables which are full of vitamins and minerals i.e. peppers, tomatoes, carrots, salad leaves, broccoli, celery etc.

•  Carbohydrates - choose wholegrain carbs like quinoa, oats, sweet potato, brown rice, wholegrain breads, potatoes. Just so your aware vegetables are carbohydrates so eat as much veg per day as you can.

•  Proteins - Animals proteins ie. eggs, fish, meat and dairy are essential as they are the only natural source of B12. B12 helps to make DNA and keeps the body’s nerve and blood cells healthy. Other sources of protein are beans and pulses such as lentils and chickpeas, seeds and nuts, soy products like tofu and the grain quinoa.

•  Essential Fats - are needed so the body can absorb fat soluble vitamins A, D, E and K. The best food sources of Essential Fats are avocado, chia seeds, eggs, fresh tuna, herring, mackerel, salmon, trout, flax seeds, almonds, brazil nuts, walnuts, organic nut butters, olives, olive oil, flax oil.

•  Fruit - is a source of antioxidants and vitamins. 

The national recommendation is 5 a day of fruit and veg. I find most people eat more fruit than vegetable and I prefer Australia’s policy of 2 fruit and 5 veg a day as most essential nutrients are found in vegetables.

Eating sugar, junk food and processed carbs will deplete nutritional reserves, so encouraging your child to eat vegetables is very important. If you feel their diet could be better then supplement with a good quality multivitamin and Omega 3 from the health food shop.

Many children and adults skip breakfast but it is in fact the most important meal of the day, as it gives you the physical and mental energy to be active and productive. There is little or no nutritional value in cereal so encourage them to think differently about breakfast, perhaps eating left over dinner or freshly squeezed orange juice, porridge with seeds and nuts, a boiled egg, wholegrain toast and decaffeinated coffee with some pouring cream, this is nutritious and delicious it will curb cravings and set them up for the day.

Amanda is a Trauma therapist and Mind coach. She uses a range of holistic therapies including food to improve physical and mental health and naturally balance hormones.  To book a FREE 15min consultation with Amanda click this link