My nine-year-old daughter recently said: “If you eat another cookie, you’re gonna get fat!”

I was surprised that at such a young age she would associate the cookies with being fat because in our home we encourage health and wellness. We have also had discussions about our bodies and have accepted our different compositions.

I recently read a study which stated that some children worry about weight as young as the age of three. When parents and caregivers are more concerned about weight than health, our youngsters are also likely to have the same concerns because they are learning and taking in everything that we do and say.

Sometimes children are treated negatively for being overweight. This can lead to loneliness, depression and low self-esteem. I can recall an experience in high school when my legs were fuller than most of the other girls in school. They would say, “Look at her calves, she can’t cross her legs like us”. I have never forgotten that and it took me a while to adjust my thinking to be okay with my body type.

That experience has led me to practice these five positive tips with my children:

1. Try not to mention dieting and encourage them to eat foods that will avoid sickness and provide essential nutrients. Never deprive your child of food if they say they are hungry. Offer a healthy snack.

2. Try not to talk about your child’s weight unless they bring it up. Instead, talk about healthy eating and exercise habits. Try to make it an ongoing conversation, even if your child is not overweight.

3. Let them join you in the kitchen while preparing your meals. It can be a bonding experience and can help boost self-esteem and contribute to the family.

4. Create an environment where children learn to feel good about themselves. Ensure that family and friends are not criticising your child’s weight, shape or size.

5. Introduce children to different hobbies, sports and community activities that they enjoy. Make sure that the activity is right for his/her age, size, and physical development.

Fortunately we come in many different shapes and sizes. This planet would be boring if we all looked the same. Let’s enjoy our bodies, as it’s the only one we’ve been given. Take time and enjoy some good-for-you food, celebrate our children and B-Active For Life!

Betty Doyling is a certified fitness trainer and figure competitor with more than eight years of experience. She specialises in all levels of health and personal fitness with a focus on nutritional guidance, helping the individual change their mindset from being focused on appearance to a more balanced lifestyle involving diet and exercise. Check her out on Facebook: www.facebook.com/B.ActiveForLife.