How Parents Can Help Children Develop Positive Eating Habits

Understanding and promoting positive eating habits has a physical and emotional benefit to one’s well-being. In Western cultures, a healthy mindset on food is not always encouraged, and unfortunately, unhealthy practices can be praised. As individuals navigate their wellness journeys, they gain insight into healthier behaviors— hopefully with this growth, one can better guide their children in learning these skills earlier in life.

Discussing positive eating habits with kids can be a challenge. A survey conducted by WebMD and Sanford Health revealed that parents find it more difficult to talk about weight than topics like sex, drugs, or alcohol. Thus it’s crucial to replace outdated, dismissive language about weight with mindful conversations that emphasize healthy behaviors.

Understanding and promoting positive eating habits has a physical and emotional benefit to one’s well-being. In Western cultures, a healthy mindset on food is not always encouraged, and unfortunately, unhealthy practices can be praised. As individuals navigate their wellness journeys, they gain insight into healthier behaviors— hopefully with this growth, one can better guide their children in learning these skills earlier in life.

Discussing positive eating habits with kids can be a challenge. A survey conducted by WebMD and Sanford Health revealed that parents find it more difficult to talk about weight than topics like sex, drugs, or alcohol. Thus it’s crucial to replace outdated, dismissive language about weight with mindful conversations that emphasize healthy behaviors.

Here are some helpful tips to keep in mind:

Watch Your Words

1. Avoid Dieting: While parental encouragement of dieting may initially seem well-intended, research shows it can lead to negative outcomes such as anxiety about weight, binge eating, and unhealthy weight control behaviors. Studies indicate that children exposed to dieting messages may experience higher BMI, lower self-esteem, and a greater risk of depression over time. Avoid labeling foods as “good” or “bad,” which can contribute to an unhealthy mindset.
2. Focus on Behavior, Not Weight: When discussions center on a child’s weight, size, or shape, it can create a belief that their current image is “wrong”. Negative comments or teasing can increase the risk of disordered eating behaviors. Research indicates that conversations centered on healthy eating rather than weight lead to more positive outcomes. Therefore, avoid weight-related teasing (even if it might seem “harmless”) and focus on encouraging healthy eating habits.

Get Involved

1. Family Meals: With busy schedules, it can be challenging to gather for consistent meals, but the impact of family meals can be greater than we realize. Studies show that family meals promote healthier eating behaviors and better nutrition, with home-cooked meals often including more fruits, vegetables, and essential nutrients compared to fast food or restaurant dining. Engaging family time has been directly correlated to a child’s psychological well-being, academic achievement, and weight management. If that isn’t convincing enough, studies show family meals are linked to a decrease in risky behaviors, such as drug use or violence.
2. Get Kids Involved in Preparing Meals: As children grow, their attitudes towards food can change dramatically; from mushing their face into mashed peas to refusing to eat the last piece of broccoli on their plate. Involving kids in meal preparation—whether it’s cooking, gardening, or even setting the table—can create positive experiences around food. Research shows that children who participate in preparing meals are more likely to try fruits and vegetables. This involvement can encourage independence, pride, and awareness of nutrition. It’s especially beneficial for children with food allergies or sensitivities, as it helps ensure their safety while developing healthy eating habits.

Role Modeling

As we have reviewed, direct messages regarding a child’s weight can be harmful. Indirect messages have proven to also have an effect on a child. Parental influence is powerful, maybe not surprisingly, often surpassing that of peers. Research indicates that children tend to mirror the behaviors and language they observe at home, including self-critical comments about size and body image. This can lead to children developing dissatisfaction with their appearance. As parents and guardians, it’s essential to model positive behaviors—that includes developing kindness toward ourselves.

Instead of focusing on image and weight, emphasize the importance of health, well-being, and body positivity. Teach children to appreciate their bodies and foster an environment where they feel safe discussing their feelings about food intake and body image. By promoting kindness and gratitude for one’s body, parents and guardians can guide their children to lead healthy, fulfilling lives.

If you are interested in learning more about promoting healthy eating habits in your children, check out the book “Kids Thrive at Every Size” by Jill Castle, MS, RDN. You can also contact our office at Wellness Counseling to receive support and therapy as you navigate the challenges of parenting!

 

Citations:

1. APA flyer: https://www.apa.org/obesity-guideline/discussing-weight/talking-to-children.pdf
2. Berge JM, Maclehose R, Loth KA, Eisenberg M, Bucchianeri MM, Neumark-Sztainer D. Parent conversations about healthful eating and weight: associations with adolescent disordered eating behaviors. JAMA Pediatr. 2013 Aug 1;167(8):746-53. doi: 10.1001/jamapediatrics.2013.78. PMID: 23797808; PMCID: PMC3737359
3. Hanna AC, Bond MJ. Relationships between family conflict, perceived maternal verbal messages, and daughters’ disturbed eating symptomatology. Appetite. 2006 Sep;47(2):205-11. doi: 10.1016/j.appet.2006.02.013. Epub 2006 May 15. PMID: 16701919.
4. Snuggs S, Harvey K. Family Mealtimes: A Systematic Umbrella Review of Characteristics, Correlates, Outcomes and Interventions. Nutrients. 2023 Jun 22;15(13):2841. doi: 10.3390/nu15132841. PMID: 37447168; PMCID: PMC10346164.
5. Hopkins Article Link: https://www.hopkinsmedicine.org/health/wellness-and-prevention/family-meals-can-they-make-you-healthier
6. van der Horst K, Ferrage A, Rytz A. Involving children in meal preparation. Effects on food intake. Appetite. 2014 Aug;79:18-24. doi: 10.1016/j.appet.2014.03.030. Epub 2014 Apr 4. PMID: 24709485.
7. Handford CM, Rapee RM, Fardouly J. The influence of maternal modeling on body image concerns and eating disturbances in preadolescent girls. Behav Res Ther. 2018 Jan;100:17-23. doi: 10.1016/j.brat.2017.11.001. Epub 2017 Nov 6. PMID: 29128584.