Supporting an Overweight Child - Without Deprivation

Childhood weight is one of the most sensitive topics a parent can face.

Many parents know when something doesn’t feel quite right. They may notice their child is gaining weight quickly, constantly asking for food, eating in secret, struggling with energy, being teased at school, or beginning to speak negatively about their body.

And when I chat to them, they often feel super unsure as to what to do.

Because they want to help their child’s health — but they don’t want to say the wrong thing. They don’t want to create shame. They don’t want their child to feel restricted, singled out, or as though their body is a problem.

I completely understand where they are coming from.

This is such an important conversation.

Because supporting a child who is carrying more weight than is healthy for their body is not about putting them on a diet or calorie counting. It is not about weighing them every week or removing every treat from the house.

It is about understanding what is happening underneath the surface — nutritionally, emotionally, developmentally, environmentally and behaviourally — and putting the right support around the child.

I recently spoke about this on Episode 88 of The Easy Feed Podcast because so many families are navigating this quietly, and often without the right guidance.

Childhood overweight is common — and it is increasing

In Australia, childhood overweight and obesity are not rare.

According to the Australian Institute of Health and Welfare, in 2022 around 1 in 4 Australian children and adolescents aged 2–17 years were living with overweight or obesity. That represents approximately 1.3 million children and adolescents. Of these, 18% were living with overweight and 8.1% were living with obesity. (AIHW)

Globally, the issue is also significant. The World Health Organization reports that more than 390 million children and adolescents aged 5–19 years were overweight in 2022, and the prevalence of overweight in this age group rose from 8% in 1990 to 20% in 2022. (World Health Organization)

UNICEF has also warned that, for the first time globally, obesity has overtaken underweight among school-age children and adolescents as a major form of malnutrition. UNICEF reports that 1 in 10 children worldwide are now living with obesity, with widespread exposure to ultra-processed food marketing identified as a major concern. (UNICEF)

These statistics matter because they show us that this is not simply a family issue or a willpower issue.

It is a modern food environment issue.

Our children (mine included) are growing up surrounded by highly palatable, heavily marketed, ultra-processed foods.

As families, we are busy. Screens are everywhere. Sleep is often disrupted. Food marketing is relentless. Many children are exposed to large portions, frequent snacking, sugary drinks, convenience foods and highly processed lunchbox options from a very young age.

So when a child is struggling with weight, appetite regulation or constant food-seeking, we need to look at the bigger picture.

…and before I go on, please know that you have support at your fingertips- click HERE to book an online consultation to support your child.

This is not about blame

One of the most important messages I want parents to hear is this: childhood overweight is not a sign that you have failed.

It is also not a sign that your child is greedy, lazy or lacking willpower.

Children’s weight is influenced by many factors, including genetics, appetite, sleep, gut health (yes microbiome directly influences how you metabolise food!!), family routines, emotional wellbeing, medications, screen time, food availability, food marketing, socioeconomic factors and the broader food system.

The World Health Organization describes childhood obesity as one of the most serious public health challenges of the 21st century and recognises that children’s food and activity patterns are strongly shaped by the environments they live in. (World Health Organization)

A child does not develop a healthy relationship with food because they are criticised, restricted or made to feel embarrassed about their body. They develop it when the adults around them create safety, structure, consistency and support.

Parents are often worried — and rightly so

When parents come to me, they are often carrying a lot emotionally.

They may be worried about their child being teased. They may be worried about long-term health. They may be worried about emotional eating, sneaking food, fast eating, constant hunger, or their child seeming unable to stop once they start eating.

Some parents have already been told by a doctor that their child needs to lose weight. Others have noticed that their child’s body has changed quickly over the past year or two.

Some parents are particularly worried because their child is approaching puberty. This can be a time when body composition changes naturally, but it can also be a time when excess weight becomes more noticeable.

And often, parents are unsure whether they should say anything at all.

This is where professional guidance can be very valuable. Because the way we approach the conversation matters just as much as the food itself.

Weight stigma can cause harm

Children living in larger bodies are often exposed to teasing, comments, assumptions and judgement — sometimes from peers, sometimes from adults, and sometimes from health professionals.

This matters.

The American Academy of Pediatrics recognises that weight stigma can negatively affect children (PubMed) It can increase distress, lower self-esteem, worsen body image and contribute to unhealthy eating behaviours.

This is why I am very careful about how weight is discussed with children.

In many cases, especially with younger children, I prefer to work directly with the parents rather than having the child present for conversations about weight, BMI or growth charts. The child does not need to sit through a discussion about numbers, percentiles or risk.

What they need is for the adults around them to make calm, thoughtful changes to their environment, routines and food patterns.

The problem is not just food

When we talk about childhood overweight, it is tempting to reduce the conversation to “what the child eats”.

But that is far too simplistic.

Yes, food matters, but weight and appetite are also influenced by sleep, stress, movement, screens, emotional regulation, family routines, food availability, school, medications, neurodivergence, gut health and the way food is used in the home.

For example, sleep is a major piece of the puzzle. Research has shown that sleep restriction in children can increase energy intake and influence food choices, including increased intake of sugar and refined carbohydrates. (PubMed)

This is important because a tired child is often a dysregulated child. They may crave quick energy. They may snack more. They may find it harder to manage emotions. They may be more drawn to high-sugar, high-fat foods.

Screens can also influence eating. Children may eat more mindlessly in front of screens, be exposed to food marketing, or lose connection with hunger and fullness cues when distracted.

So when I assess a child’s nutrition and weight concerns, I am not just looking at their dinner plate.

I am looking at the whole child.

The modern food environment is working against children

One of the biggest issues facing families today is the rise of ultra-processed foods.

These foods are often designed to be highly palatable, convenient, cheap, heavily marketed and easy to overeat. They commonly contain combinations of refined carbohydrates, added sugars, salt, fats, flavour enhancers and additives that make them very appealing — especially to children.

A 2024 umbrella review published in The BMJ found that higher exposure to ultra-processed foods was associated with increased risk of multiple adverse health outcomes, including cardiometabolic outcomes. (UNICEF)

UNICEF has also raised concerns about the role of ultra-processed food marketing in rising childhood obesity rates, warning that children are increasingly exposed to foods that are energy-dense but nutrient-poor. (UNICEF)

This does not mean families need to panic about every packaged food.

But it does mean we need to be honest: many children are now growing up in a food environment that makes it harder to regulate appetite, harder to eat enough fibre-rich foods, and harder to develop a natural relationship with hunger and fullness.

This is not about blaming parents for buying convenience foods.

It is about recognising that the food environment has changed dramatically — and our children are vulnerable to it.

Health is about more than the number on the scale

I hate scales and I hate focussing on numbers. Granted, sometimes we need to for health reasons, but on the whole, we need to consider the child’s health holistically.

A child’s health also includes:

their energy
their mood
their sleep
their gut health
their relationship with food
their confidence
their nutrient intake
their metabolic health
their body image
their emotional wellbeing

The concern with childhood obesity is not appearance. The concern is health.

Childhood overweight and obesity are associated with an increased risk of health issues over time, including insulin resistance, type 2 diabetes, cardiovascular risk factors, fatty liver disease, joint issues and a higher likelihood of obesity continuing into adulthood. The WHO notes that children with obesity are more likely to experience health difficulties earlier in life and have a greater risk of obesity and noncommunicable diseases in adulthood. (World Health Organization)

Body image must be protected

A child’s body image is precious and must be preserved and nurtured. We must support them to grow up loving their bodies and having a positive relationship with food. That’s my job as a Paediatric Dietitian, to support parents in this space.

We must be aware that they are always watching us. They hear how adults talk about their own bodies. They hear comments about other people’s bodies. They notice when food is described as “naughty”, “bad” or “fattening”. They absorb messages about thinness, dieting, guilt and appearance.

This is especially important for children who are already aware that their body is bigger than some of their peers.

Food obsession can be a sign that something needs support

Some children seem constantly focused on food.

They ask for snacks all day. They want more immediately after meals. They eat very quickly. They become distressed when food is limited. They may sneak food or hide wrappers.

Food-seeking can happen for many reasons. Sometimes the child’s meals are not satisfying enough. Sometimes their day is too low in protein or fibre. Sometimes they are eating too many fast-digesting carbohydrates. Sometimes they are tired, anxious, bored or emotionally dysregulated. Sometimes food has become a comfort strategy. Sometimes there is a long history of restriction or inconsistent boundaries around food.

The behaviour is information.

It tells us something needs to be understood.

Many overweight children are missing key nutrients

Another important issue is that children can be overweight and still poorly nourished.

This is often misunderstood.

A child may be eating plenty of energy, but not necessarily enough of the nutrients their body needs.

Many highly processed foods are energy-dense but low in fibre, iron, zinc, omega-3 fats, magnesium, antioxidants and plant diversity. A child may be eating frequently but still missing important nutrients that support gut health, immunity, concentration, mood, growth and metabolic health.

This is one reason I often focus on nutritional quality rather than restriction.

Why a personalised plan matters

Every child is different.

One child may be constantly hungry because their meals are too low in fibre and protein. Another may be emotionally eating because they are anxious or being bullied. Another may be eating very little during the day and then overeating at night. Another may be neurodivergent and relying heavily on a narrow range of processed safe foods. Another may have constipation, poor sleep or medication-related appetite changes.

This is why generic advice doesn’t work.

A child does not need a one-size-fits-all diet plan. They need a personalised approach that considers their body, their personality, their eating patterns, their family environment and their emotional wellbeing.

And importantly, they need an approach that does not make them feel deprived or ashamed. That’s where seeing the right professional is SO important.

A Dietitian worth their weight will always give you more options than they take away - so crucial that we avoid a “deprived psyche”.

The goal is not to put the child on a diet.

The goal is to support the family to create a healthier food and feeding environment around the child.

When to seek professional help

It may be time to seek support if your child:

is gaining weight rapidly
is being teased about their body
is calling themselves fat
is sneaking or hiding food
seems constantly hungry
has had weight concerns raised by a GP

You do not need to wait until things feel severe.

Early support can be incredibly helpful — especially when it protects the child’s relationship with food and body image from the beginning.

Book a consultation

If you are worried about your child’s weight, appetite, nutrition, food-seeking, body image or long-term health, I can help you understand what is really going on and create a personalised plan that supports your child without shame, restriction or food battles.

In a consultation, we look at your child’s diet, growth, appetite, gut health, family routines, nutrient intake and emotional relationship with food — and create a realistic plan that fits your child and your family.

Book a consultation here: [[click here]]

Karina BSc BND APD
Paediatric Dietitian & Founder of Nourish with Karina

References

Australian Institute of Health and Welfare. Overweight and obesity: Children and adolescents. 2024.
World Health Organization. Obesity and overweight. 2025.

World Health Organization. Noncommunicable diseases: Childhood overweight and obesity. 2025.
UNICEF. Obesity exceeds underweight for the first time among school-age children and adolescents globally. 2025.

American Academy of Pediatrics. Clinical Practice Guideline for the Evaluation and Treatment of Children and Adolescents With Obesity. 2023.

Lane MM, et al. Ultra-processed food exposure and adverse health outcomes. BMJ. 2024.
Morrison S, et al. Impact of sleep restriction on dietary intake in children. American Journal of Clinical Nutrition. 2023.