The language we use when talking to our children about food can have a profound impact on their relationship with nutrition and their bodies. How we approach food discussions can empower children to make healthy choices, feel confident about their decisions, and develop a well-rounded understanding of food’s role in their lives.
Given the increasing exposure to external influences, body shaming, and negative messages about food, it’s crucial to model a positive, inclusive approach. By guiding them with mindful words and actions, we can set them up for a healthy, balanced relationship with food that extends into adulthood.
Encourage your children to make their own food choices by keeping healthier options within reach. Having pre-chopped vegetables, fresh fruit, yogurt cups, or whole-grain snacks available can empower them to reach for nutritious options when hunger strikes. Over time, this can help build a child’s palate and encourage them to enjoy a variety of nutrient-dense foods.
Every food has a purpose, whether it provides quick energy or supports long-term health. Instead of labeling foods as “good” or “bad,” focus on the role that food plays in the body. For example, explain that sometimes foods are great for giving us energy, and other times, they can be more for enjoyment. This reduces the likelihood of guilt associated with eating and encourages balance.
For example:
By avoiding these labels, children can develop a healthier relationship with food, without shame or restriction.
As children grow, it’s important to teach them to be mindful of how food makes them feel. Encourage them to reflect on their experiences after eating specific foods. For example:
By helping them identify how different foods affect their mood or energy levels, you empower them to make informed decisions. For instance, they may notice feeling sluggish after eating sugary snacks and choose to avoid them in the future.
Body-shaming and negative self-talk can have lasting consequences on a child’s self-esteem and relationship with food. Avoid any comments about body image—whether positive or negative—in front of your children, and encourage self-love and acceptance. Children are highly perceptive, and even subtle comments about bodies can influence their self-image and eating habits. By fostering a culture of body positivity and acceptance, you create a safe environment for healthy food choices.
People eat differently based on culture, family traditions, and personal preferences, and that’s something to celebrate. Kids will be exposed to diverse foods and eating habits at school and with peers. Use this as an opportunity to introduce them to new cultural dishes, and encourage curiosity in the kitchen.
Exploring different cuisines and trying new foods together not only expands their palate but also teaches them respect for diversity in food choices. Let them experiment with spices, herbs, and ingredients you might not typically use at home.
This also creates a great opportunity to educate them about how food varies around the world and why different cultures have different eating habits.
Sometimes, kids may feel ashamed of the food they bring to school, especially if it’s deemed “unhealthy” or different from their peers’ lunches. It’s important to address that not everyone has access to the same types of food, and this can be due to financial or environmental factors. Teach children empathy and understanding, and encourage them to avoid making judgments about other people’s food choices.
A story shared in one study highlighted a child who stopped eating their school-provided lunch because others had labeled it as “unhealthy.” For that child, it was the only meal they could count on during the day, and rejecting it due to social pressure only added to their hardship. By reframing food access as a privilege, we help our children develop compassion for others.
It’s common for young children to reject new foods. However, repeated exposure can be the key to acceptance. Studies suggest that offering a new food 15 to 20 times increases the likelihood that a child will try it, even if they don’t eat it right away.
If your child refuses certain vegetables or fruits, don’t give up. Keep offering them in different forms—raw, cooked, in smoothies, or as part of a fun recipe. The more often they encounter nutritious options, the more likely they are to develop a taste for them.
One of the best ways to encourage kids to appreciate healthy food is to get them involved in the cooking process. Children are more likely to enjoy and appreciate the food they help prepare. Use child-friendly utensils or simple tasks like tearing lettuce for a salad or stirring ingredients.
Let them engage with the food in a playful way. Have fun with different textures, colors, and flavors, and watch how their interest in the food grows as they become more involved in its creation.
If you follow a specific dietary style for health reasons, it’s okay to continue your practices without making it a big deal in front of your children. For instance, if you need to avoid certain foods due to health reasons, you can simply say, “This type of food doesn’t make me feel well,” or “When I eat too much [insert food], it hurts my stomach.”
This helps avoid creating tension or anxiety around food choices, while also modeling mindful eating behaviors for your child.
How we talk to our children about food plays a huge role in shaping their relationship with nutrition. By fostering a positive and empathetic dialogue, we can guide them toward healthy eating habits that they carry with them throughout their lives. Instead of labeling food as “good” or “bad,” the goal is to help kids understand the diverse functions of food, encourage them to listen to their bodies, and provide them with the tools to make informed, empowered choices.
