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Body image is the picture we have of our physical body - an inner view of our outer
self. Magazines, television, movies, music and fashion suggest there is one perfect look
that we should try to achieve. Our body image is strongly influenced by these messages.
Our body image can change after eating a plate full of cookies, seeing the wrong number on
the scale or hearing a critical comment about what we are wearing.
Body image is also affected by the messages we received as children from people we know
and love - our family and friends. For example, if you were called chubby as a child, you
may see a chubby body when you look in the mirror, regardless of your body size. Consider
what messages we give our children about their bodies. Remember that children learn to see
themselves based on these messages.
As a general rule, when people go on a diet, often entire food groups are eliminated.
Milk and milk products, breads and cereals and red meats are most commonly excluded. Yet,
each of these food groups provide important vitamins, minerals and other nutrients to keep
us healthy. All Manitobans are encouraged to enjoy a wide variety of foods from all four
food groups.
WHAT DOES HAVING A POSITIVE BODY IMAGE MEAN?
A positive body image means that your feelings about your body size and shape are not
changed because of other events in your life. Many people think they will solve their
problems if they could change their bodies. "If only I were younger .. or better
looking.... " However, when body image is positive, the body is respected and
valued. It does not become an emotional dumping ground.
CHANGING BODY IMAGE
How does one go about changing a negative body image?
- Change your self-talk. Follow your thoughts for 1 to 2 days. What types of messages are
you repeating about your inner and outer self? Increase the positive self-image messages
and decrease the negative thoughts.
- If you are weighing yourself, throw out the scale! This metal object has too much power
to determine how you feel on any given day.
- Why do you exercise- for health, wellbeing, appearance? If it is just for appearance,
you may want to assess how helpful this is in achieving a positive body image. Enjoying
activity for lots of reasons is more beneficial.
- Focus on a new attitude about your body. I like my body when....
- Talk to a professional if negative body image is hurting you in your personal life or in
the workplace. Contact the Women's Health Clinic, (204-947-1517) or the Youville Clinic,
(204-233-0262) in Winnipeg. In rural Manitoba, contact your Regional Health Authority or
Community Health Worker.
- Understand what normal eating is. Regular food intake is necessary for the active needs
of a busy life.
WHAT IS NORMAL EATING?
Normal eating is positive and enjoyable. Normal eating will be flexible eating and depends
on your internal cues of hunger, thirst and satisfaction. It's a way that grows out of
trust - trust in yourself to eat in a way that's right for you, based on how you feel.
It's the opposite of being on a diet and having a book dictate what you eat.
Normal eating is giving yourself permission to eat sometimes because you are happy, sad
or bored, or just because it feels good. Normal eating means eating regularly most of the
time. It can also be choosing to graze at a party. It is leaving some cookies on
the plate because you know you can have some tomorrow. Or, it is eating more now because
they taste fresh.
Normal eating is overeating at times -feeling stuffed and uncomfortable. It is also
undereating at times because you are busy or sick. In short, normal eating is flexible and
it is guilt-free. Balancing foods that are high in calories or fat, with foods that are
not, is part of a normal eating pattern.
Remember, there are no "good" or "bad" foods - all are part of
Canada's Food Guide for Healthy Eating.
SET REASONABLE GOALS
The key to normal eating is to avoid going from one extreme to another. Set longterm,
attainable goals. Do you feel your menu is too high in fat, salt and sugar and too low in
vegetables, fruits, whole grains and milk? Do you want to change it? You can, but the way
you make those changes can make all the difference about how you feel about food and how
successful you can be with your plan.
Start where you are and make changes gradually. If you eat fried food five nights a
week, begin by cutting down to four. If you have rich desserts every night, gradually
reduce the portions, or substitute a new dessert idea, like fruit, one night a week.
It's better to start by adding new foods to your menu. Make a point of buying an
occasional loaf of whole-wheat bread or try a new type of pasta or rice. Make vegetables a
part of your dinner.
Give yourself time to adjust to these changes before you push on. Making small changes
over a period of time will make your new eating style feel right for you. Changing too
quickly tempts you to give up. And remember, just because you overindulged today, doesn't
mean you failed. Tomorrow is a new day!
Manitoba Agriculture, Food and Rural Initiatives wishes to acknowledge the contributions to this article
by the Employees Assistance Centre, a Division of Manitoba Blue Cross (Mirror, Mirror on
the Wall, Body Image and Self Esteem, the EAP Updater publication) and Katherine Harrison,
R. D., Women's Health Clinic ("Ask the Nutritionist" article, Womanly Times).
Manitoba Agriculture, Food and Rural Initiatives provides this material as part of its mandate to offer
families a balanced overview of important agriculture, Food and Rural
Initiatives topics. For further
information, contact your local Home Economist with Manitoba Agriculture,
Food and Rural Initiatives.
Balancing the Issues in Agriculture fact sheets were prepared
in consultation with Manitoba dietitians and are endorsed by the
Manitoba Association of Home Economists.
For further information see your local
Manitoba Agriculture,
Food and Rural Initiatives Office.
Prepared by:
Lynda Lowry, MS, PHEc
Home Economics Section
915 - 401 York Avenue
Winnipeg, MB R3C 0P8
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