Eating a varied diet that includes lots of fruits and vegetables, whole grains, fiber, lean protein (such as poultry breast or fish), and healthy fats (like those found in seeds, nuts, and vegetable oils). Limiting sugary, processed, and greasy foods. Taking time to enjoy and celebrate your meals, especially with family and friends.
Talk to them about paying attention to hunger cues (such as growling or an empty feeling in their stomach, twinges or pangs in the stomach, light-headedness, or irritability) and thirst cues (such as a dry mouth or throat, tiredness, or headache). Encourage them to eat slowly and think about what they are tasting, smelling, and feeling. Being tuned into these sensations can help them pick up on their body’s signals to either keep eating or stop eating.
For example, don’t say things like, “I feel so guilty about eating this cake!” or “You shouldn’t eat so many fries. You’ll start putting on weight. ” Instead of focusing on taking away foods, focus on how you can add more good nutrition to your diet. [4] X Expert Source Tara ColemanClinical Nutritionist Expert Interview. 22 October 2020. Try not to praise people for dieting or avoiding food. For example, avoid saying things like, “Suzie was so good at the deli today. I don’t know how she resisted that milkshake. ” Instead, demonstrate that you enjoy good food and feel positively about eating. For example, “Oh, wow, aren’t these sandwiches amazing?” or “I was so hungry. I feel so much better after eating that delicious dinner. ”
Avoid keeping too much junk food around, such as candy, soda, and store-bought baked goods. Having a wide variety of food options available can help encourage your loved ones to eat when they are hungry. Stocking your house with balanced, nutritious foods rather than junk foods will help ensure that your family members make healthy choices and develop healthier snacking habits in the long run.
The benefits of healthy eating. Discuss how eating enough and choosing healthy foods can improve your energy levels, mood, and long-term health. The negative effects of undereating. These can include emotional problems (such as depression and anxiety), difficulty concentrating, reduced energy, and a variety of physical symptoms (including premature aging of the skin, loss of bone density, and poor circulation). The risks of overeating. Binge eating and other forms of overeating may contribute to health problems such as cardiovascular disease, diabetes, high blood pressure, obesity, as well as psychological problems (such as depression, anxiety, or social isolation). [6] X Research source
For example, you might say things like, “I love how funny and generous and hard-working you are!” or “I’m so proud of you for acing that test. All that studying is really paying off. ” Show respect for and interest in them as a person by listening actively when they talk to you. Discuss their goals, dreams, and fears in an open and non-judgmental way.
Remind them that eating well is an important part of self-care, and that good eating habits can ultimately make their stress more manageable. Encourage them to talk to a friend, family member, or counselor about what they are going through.
For example, avoid saying things like, “Ugh, I hate my thighs,” or “Geoff has really let himself go. ” Don’t make critical remarks about people participating in certain activities or wearing certain clothes because of their shape or size. For example, “Yikes, I’d never wear a bikini if I looked like that. ” Focus instead on celebrating the diversity of people’s bodies and all the amazing things they can do. For example, show your loved one pictures of Olympic athletes from all the different sports, and point out that they come in every imaginable shape and size!
For example, you might say, “Actresses on magazine covers always look perfect, but did you know they do a lot of digital retouching on those pictures? Let’s try to find a picture of what she really looks like. ” You could also talk about how beauty standards differ throughout history and across cultures.
People who have parents or siblings with eating disorders may be at higher risk than people with no family history. [12] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source
Poor self-esteem Obsessive-compulsive disorder[14] X Research source Depression or anxiety Fixation on body image or a tendency to link body image with self-worth Social avoidance or isolation High sensitivity to criticism from others A history of trauma or abuse
Teasing or bullying from peers about their physical appearance Involvement in a sport or hobby that puts an emphasis on achieving and maintaining a particular body shape (e. g. , gymnastics, dance, or modeling) Unhealthy messages about body image or dieting from peers or celebrities on social media
