Mia Ramklint and Ulf Risérus teach the art of eating smart

A versatile and varied diet is one of the most important factors for good health. A popular way to visualize a well-balanced meal is the plate model, a Swedish classic that has been used since 1976 but rarely reflected in young people's eating habits. A recent study of Swedish teenagers' nutritional intake shows that they often and happily replace cooked food with sweets, chips, cakes and sweet drinks. School is no exception; if fish or vegetarian dishes are on the menu, nearby kiosks can expect long queues.

“The composition of the diet: what, when and how we eat, is highly relevant. For example, the new European guidelines for dietary treatment of diabetes have shifted focus to what foods we should eat, rather than the amount of fat, protein and carbohydrates we eat. In one of our studies, young adults ate muffins baked with sunflower oil and palm oil respectively for seven weeks, and those who overconsumed palm oil with saturated fats showed significantly increased levels of both liver and abdominal fat. We also know that it is healthier to get fats from nuts than butter, just as carbohydrates from a whole apple are healthier than those consumed via juice,” says Ulf Risérus, Professor of Clinical Nutrition and Metabolism at Uppsala University.

For many young people, the material they encounter and publish online has a major impact on their dietary habits. Food and eating are seen as important identity markers, often associated with an imminent risk to present an unfavorable version of yourself. Many people live by unwritten norms and ideals, such as girls not being supposed to eat large portions. The fact that many also compare themselves to pictures they see on social media undoubtedly contributes to the fact that 8 out of 10 women aged 16 to 29 suffer from body complexes that limit their everyday lives.

“Social factors, such as the thin ideal, can have a greater impact on vulnerable individuals, which in turn may be linked to differences in our brain's reward system: if you experience losing weight as more positive, it will be easier to starve yourself. If you also have difficulties regulating emotions and impulses, this may lead to behaviors aimed at dealing with strongly negative emotions. Here, self-starvation and binge eating are not uncommon. Fortunately, a majority of those affected by eating disorders recover, and our research group is now conducting a project to create effective treatments for those living with severe and persistent eating disorders,” says Mia Ramklint, Professor and Specialist in Child and Adolescent Psychiatry.

Research shows that we establish our dietary habits already at a young age. Getting used to a varied menu early on increases our chances of a healthier life in adulthood. A survey conducted by the Swedish National Food Administration confirms that many 14-year-olds prefer not to eat dishes whose taste, texture and appearance differ from what they are used to at home. The same study shows that fruit and vegetables only make up a small part of teenagers' meals, and that the group eats more energy-dense and nutrient-poor foods such as snacks and soft drinks.

“A healthy and nutritious diet comes with many benefits. For example, our research shows that the Nordic diet with fatty fish, rapeseed oil, root vegetables, legumes, fruit and berries has positive effects on weight, blood fats, liver fat, inflammation and glucose control. In the aforementioned muffin study, we also saw that polyunsaturated fats contribute to increase muscle mass among younger, normal-weight people. In short, science confirms that a healthy dietary habit is an important tool in preventing, among many things, type 2 diabetes and cardiovascular diseases,” states Ulf Risérus.

A PhD thesis at the University of Gothenburg states that Swedish teenagers are the target group for a tsunami of food-related messages, making it difficult for the group to know who and what to trust. Interviews with 15 to 17-year-olds show that they often reflect on sources, believe less in messages with commercial purposes, but put far greater trust in people who they perceive to have relevant expertise and care for their best interests, such as sports coaches, teachers and parents. These results place demands on society, schools and families to support children and teens in changing their food consumption to reduce the risk of ill health.

“There are several preventive factors against mental ill health: To be successful socially and academically in preschool and school is protective. Emotional support within your family and close relationships also means a lot. When talking about eating disorders, it is also important to clearly show children and teens that normal eating is eating enough and regularly, which in turn is a health factor. This is why I am very much looking forward to meeting Uppsala’s high school students in the Grand Auditorium and the opportunity to answer as many as possible of their questions regarding eating,” says Mia Ramklint.

Text: Magnus Alsne, photo: Mikael Wallerstedt a o