Diet Culture: How Fad Diets are Affecting Your Teen
What is a fad diet?
Teenaged opinions about food may be based on concern for the environment and our role in it, a humanitarian view of animal exploitation, or the relationship between diet and health. In many cases, such opinions are well thought out and deserve respect. At times, adolescents may be pardoned for focusing on food as a symbol of everything wrong in their families. Diet culture today is still toxic, especially for at-risk groups like teenagers as they go off to college and begin living on their own. Diet culture may be even more dangerous than it was in the past, as social media makes it easier than ever to search for weight loss programs, harmful dieting plans, and “thinspiration.”
With the help of factors like social media use, increased stress from school, the pressure to fit in socially, and low self-esteem, diet culture puts college students at an increased risk for eating disorder symptoms. The National Eating Disorders Association estimates that 10%-20% of women and 4%-10% of men in college suffer from an eating disorder. Terms like the freshman 15 are used to instill the fear of weight gain as students start school. This can lead to restrictive eating and other unhealthy dieting methods.
Reasons Teens Diet
Teenagers’ reasons for dieting are varied, but body image dissatisfaction and a desire to be thinner is the motivating factor behind the majority. The spectrum of behaviors captured by dieting represents a range from healthy to unhealthy. The choices made by a teen on a diet may be consistent with recommendations for healthy living, such as increasing fruit, vegetable, and whole grain intake, moderate reductions in fat intake, and increased exercise. However, a significant percentage of teenagers, girls, in particular, engage in unhealthy behaviors to control weight.
Factors of Dieting and Unhealthy Weight Control Behaviors in Teenagers.
Individual factors
Overweight and obesity
Body image dissatisfaction and distortion
Low self- esteem
Low sense of control over life
Psychiatric symptoms: depression and anxiety
Family Factors
Low family connection
Absence of positive adult role models
Parental dieting
Parental endorsement or encouragement to diet
Parental criticism of child’s weight
Positive Alternatives to FAD Dieting
Healthy eating involves taking control of how much and what types of food you eat, as well as the beverages you drink. Try to replace foods high in sugar, salt, and unhealthy fats with fruits, vegetables, whole grains, low-fat protein foods, and fat-free or low-fat dairy foods. Helping your teen control their portions is another healthy alternative. Many people consume larger portions than they need, especially when away from home. Ready-to-eat meals from a restaurant, grocery store, or at school may give you larger portions than your body needs to stay charged up. Make sure your teens are eating not only healthy substantial meals but all three (3) meals. Skipping meals might seem like an easy way to lose weight, but it actually may lead to weight gain. Even if they say they are busy with school and activities, it’s important to try not to skip meals. Finally, keep them active and moving. Physical activity should be part of your teen's daily life. Whether they play sports, take physical education (PE) classes in school, do chores, or get around by biking or walking. Regular physical activity can help your teen manage their weight, have stronger muscles and bones, and be more flexible. Physical exercise is shown to also help with the mental stability and alleviate stress.
Tips to Navigating Diet Culture
Avoid weighing yourself and focus on how you feel
Don’t focus on weight loss when exercising; think of healthy goals like relieving stress, feeling joy, or increasing energy
Avoid harmful content on social media that promotes diet culture
Reach out to friends and family for support