People often think about hunger and appetite in the same way, as
though the words were interchangeable. But the drivers
within the body are quite different.
• Hunger is the body’s way of telling you of a physiological need for food. It occurs when blood glucose levels decline and hormones, such as ghrelin, rise. The body’s response to these fluctuations is symptoms of hunger which might include a rumbling belly. Other symptoms can include frowning, headaches, tiredness, rattiness. For me, I feel strain around my eyes when I am hungry. Hunger drives us to eat in order to restore our body’s homeostatic levels. And the drive is very powerful indeed. When we are overhungry we will eat anything, ideally something full of fat and sugar. Once homestasis is achieved, satisfaction — hunger’s opposite — is reached.
• Appetite on the other hand is a psychological desire to eat, based more upon eating experiences, such as memories of good food, or other sensory cues such as taste, smell or texture of food. While hunger occurs only when the body needs food, appetite can occur at any time, irrespective of the body’s need for energy. Appetite is why many still reach for pudding after a large meal. Appetite can be correlated with the hedonic (fun-loving) centres of the brain. In such cases, the physiological cues of satisfaction, such a full stomach, higher glucose levels and changes in hormone levels and mix — are overridden. You know you are full, you know you are not hungry, but you eat the cake anyway. Not hunger, but appetite.

Teaching healthy eating habits and helping to foster a positive body image can spare your daughter from weight anxiety and low self-esteem. Not just healthy food, but a set of attitudes that can protect her from becoming overweight or suffering an eating disorder. Here are 6 that I feel will make a real difference.

1. Don't discuss dieting at home.  Discussion within the home about diets reinforces the messages from the media about the importance of being thin. Even normal weight women these days feel they need to lose weight.  There is a strong link with women between self-esteem and their appearance. If girls learn to worry about their appearance at an early age, it can damage how they feel about themselves, which can lead to disordered eating. Remove the scales from the bathroom. Repeated weighing does not make you thin. But it can make you anxious. Our weight varies throughout the day, the week, the month.

3. Don’t disparage your body—or anyone else’s. Don’t tell fat jokes. Avoid worrying about your weight in front of your children - does my bum look big in this? can make girls anxious about their weight. Though comments like “you’re just a little above the average weight”, won’t cause an eating disorder, it could trigger its onset.

4. Demonstrate healthy portions. Keep the focus on being healthy, At family dinners, serve and consume moderate portions. It can help to use a smaller sized plate. This embeds an understanding of a healthy portion size. Portions have grown bigger over the last 20 years or so, and the average weight has gone up by around 10 pounds in the same time. Children who worry about being fat may be imitating their mothers.

5. Listen our for, and address, unusual body-related comments. When your daughters complain about being fat or ugly instead of saying “Don’t be silly,” ask, “You’re talking about this a lot. What are the things that you’re worried about?” Your daughter knows you think she is lovely, because you are her mum, but it might help to reassure her further. “I want you to know that beautiful people come in all shapes and sizes. Let's make a list of all the things about you that are nice.” Avoid commenting on your child’s appearance. Instead, talk to her about all her strengths and attractive personal characteristics. This will support her self-esteem.

5. Foster a healthy, realistic body image. Help your daughter understand that many of the photos she sees in magazines are airbrushed. Britney Spears released unretouched photos of her, which reveal larger thighs and (gasp!) cellulite. She too is concerned about the pressure this puts on girls and young women. Magazines are being asked to change their practice because of the damage to health airbrushing causes. Talk to your daughter about all the imperfections (moles, bruises and the like) that are removed rather than just discussing thinness. Unrealistic beliefs, expectations or desires make us unhappy. Help her develop a sense of what is normal. In the supermarket point out how people are not choosing their friends or partners on their size so that she doesn't learn to associate imperfection with failure.

6. Don’t outlaw certain foods. The minute you start banning things, they become more desirable. Encourage moderation instead of deprivation. Enjoy birthday party cake and ice cream without guilt. Treat treats as treats, enjoy them but don't have them every day. Don't buy them at every supermarket outing. Don't have them always in the house. Children get fat if we give them cola and crisps every night in front of the telly and they won't enjoy them as much at a party if they are everyday food. Overindulgence at a special occasion today doesn't need to be followed by deprivation tomorrow. Just getting back to a normal diet will sort things out. Relearn what is normal.