Q: My 13 year old daughter has been feeling down since she didn’t get chosen as a flyer for the cheerleading team. She insists she is fat compared to all her friends. The truth is that she is a little taller, more muscular and heavier than some of her friends. What can I say that will make her feel better about herself?
A: Start by acknowledging how hard it is to feel different and perhaps share a story from your own teenage years when you felt you didn’t fit in with your peers.
Tell her that as she gets older there is less pressure to blend in with the crowd. Also explain she will likely come to appreciate her physical strength and height, as well as all of her great qualities that are not related to her looks.
A positive body image will encourage self-esteem and healthy coping skills. Here are more ideas to help your daughter develop a positive self-image:
* Teach about natural body size. Just like our height, eye colour or shoe size, we have no control over what our natural weight and shape may be. Our body weight and shape have been genetically determined. Point out role models with a similar body build to your daughter that have been successful inside and outside of sport.
* Talk about what’s normal during puberty. Between the ages of nine and 16, it is healthy for a girl to gain between two to five kilograms (five to 10 pounds) and to grow as much as 28 centimetres (10 inches) on average.
However, three athletes of the same ages may all have very different bodies since these changes happen at different times for different people.
A: Start by acknowledging how hard it is to feel different and perhaps share a story from your own teenage years when you felt you didn’t fit in with your peers.
Tell her that as she gets older there is less pressure to blend in with the crowd. Also explain she will likely come to appreciate her physical strength and height, as well as all of her great qualities that are not related to her looks.
A positive body image will encourage self-esteem and healthy coping skills. Here are more ideas to help your daughter develop a positive self-image:
* Teach about natural body size. Just like our height, eye colour or shoe size, we have no control over what our natural weight and shape may be. Our body weight and shape have been genetically determined. Point out role models with a similar body build to your daughter that have been successful inside and outside of sport.
* Talk about what’s normal during puberty. Between the ages of nine and 16, it is healthy for a girl to gain between two to five kilograms (five to 10 pounds) and to grow as much as 28 centimetres (10 inches) on average.
However, three athletes of the same ages may all have very different bodies since these changes happen at different times for different people.
* Stress the importance of regular eating to fuel up for sports. If an athlete is eating a wide variety of foods that they enjoy that is spread over three balanced meals and several snacks, eating when they are physically hungry, stopping when they are full and living an active lifestyle, they are likely to perform well and be at their natural body size.
Send an extra healthy snack and water bottle for after school practices and pack a soft sided cooler full of healthy drinks and choices for tournament days.
Send an extra healthy snack and water bottle for after school practices and pack a soft sided cooler full of healthy drinks and choices for tournament days.
* Model healthy attitudes and behaviours. Do your best to be a positive role model by enjoying food, being active for fun and feeling good about your own body.
Find out more by coming to a BodySense Workshop sponsored by the Thunder Bay District Health Unit and St. Joseph’s Care Group Regional Eating Disorders Program.
Parents and coaches will learn how they can help to nurture positive body image, self-esteem and healthy eating in young athletes. Workshops will be held Thursday, Oct. 14 from 1:30 p.m. – 3:30 p.m. at the Best Western Nor Wester Hotel and Friday, Oct. 15 from 7:30 a.m. – 8:30 a.m. at the Thunder Bay District Health Unit (light breakfast provided).
The workshops are free but space is limited. Please register by calling Kim at 625-8315.
For more information on upcoming workshops, body image, healthy eating and physical activity for young athletes call 625-5968 or visit TBDHU.com.
_____
Janice Piper is a public health nutritionist working in the Healthy Living Program at the Thunder Bay District Health Unit.
Find out more by coming to a BodySense Workshop sponsored by the Thunder Bay District Health Unit and St. Joseph’s Care Group Regional Eating Disorders Program.
Parents and coaches will learn how they can help to nurture positive body image, self-esteem and healthy eating in young athletes. Workshops will be held Thursday, Oct. 14 from 1:30 p.m. – 3:30 p.m. at the Best Western Nor Wester Hotel and Friday, Oct. 15 from 7:30 a.m. – 8:30 a.m. at the Thunder Bay District Health Unit (light breakfast provided).
The workshops are free but space is limited. Please register by calling Kim at 625-8315.
For more information on upcoming workshops, body image, healthy eating and physical activity for young athletes call 625-5968 or visit TBDHU.com.
_____
Janice Piper is a public health nutritionist working in the Healthy Living Program at the Thunder Bay District Health Unit.
