Five ways to help your teen avoid the diet mentality

By Cassandra Padgett, Namio co-founder and health & fitness coach inside the Namio app

Adolescence brings about physical changes that can greatly impact a teenager’s self-image. Along with the influence of diet culture—which idealizes thin bodies and instills fear and control around food—teenagers’ body image can become especially vulnerable.

An important part of the Namio program is helping kids and teens have a positive relationship with food, exercise, & their bodies, while avoiding the diet mentality.

Here are five ways to support your teens in avoiding the diet mentality and having a positive body image:

1. Use Neutral Language Around Food and Avoid Restrictions: Avoid labeling foods as "bad," "junk," or "clean," as this can negatively impact how adolescents view food. Instead, use neutral terms to describe foods. Restricting certain foods can often lead to an obsession with those foods or feelings of guilt when eating them. Unless there are medical reasons or allergies, all foods can be included in moderation to promote a healthy relationship with food.

   
   

2. Offer Balanced Meals with Fruits and Vegetables: Providing balanced meals that include at least one fruit or vegetable as well as a protein and whole grains can help teens get the nutrients they need for their growing bodies. These foods are rich in vitamins, minerals, and fiber that support physical development, and including them in meals can help teens feel full and satisfied. It's also easier to eat a single portion of a processed food item (like chips or cookies) when eating as part of a balanced meal. Ultra-processed foods are manufactured to be tasty but not filling, and thus very easy to overeat without ever feeling full.
   

3. Model Body Positivity and Find Diverse Role Models: Show teens that all body types can be healthy and strong. Use examples like Olympic athletes, who come in various body sizes but all excel in their sports. Encourage teens to appreciate their bodies for what they can do rather than how they look, and help them find role models of different shapes and sizes. When exercising, focus on feeling strong, and benefits like getting faster, getting better sleep, or managing stress, as opposed to burning calories or "burning off" or "earning" food.

4. Model Mindful Eating: Demonstrate how to eat mindfully by eating slowly, savoring each bite, and paying attention to hunger and fullness cues instead of focusing on calorie counts or strict eating schedules. This approach can help teens develop a healthier relationship with food and understand their body's needs better. It can take time to tune into hunger and fullness cues, especially if there is a history of disordered eating, distracted eating, etc. Take it one meal at a time, slow down, and avoid distractions like screens while eating. [Reminder: fullness cues are less effective when eating ultra-processed foods. When eating ultra-processed foods: use portions, eat without distractions, and balance with nutrient-dense foods.]

   
   

5. Enjoy All Types of Food Together: Make mealtime a time for enjoyment and connection. Share a variety of foods with your teen, showing that all types of food can be part of a balanced diet. By enjoying meals together, you can create a positive and relaxed atmosphere around eating.

Namio is here to support your family’s wellbeing. Follow Namio on social media @namiohealth and get your free trial of the Namio program by searching Namio Health in the Apple app store.