Written By: Kara Rice; SLU Dietetic Intern
Remember when you were a child; how did your parents talk about food and healthy eating? Did they villainize certain foods and glorify others or emphasize portion sizes to an extreme? However, parents talk about food is internalized by the child and heavily influences their future relationship with food. This can become a vicious cycle with children growing up, becoming parents, and passing the same food values onto the next generation.
Balance is Key
For kids, no foods should be avoided entirely or removed unless instructed by a medical professional. Restriction of certain food groups often leads to an unhealthy relationship with food. Not allowing children to eat certain foods can lead to overindulging in them once they are older. The best way to avoid this is to teach that all food fits into a healthy, balanced diet. Teaching balance can be achieved through talking about foods that should be eaten all the time and foods that should be eaten sometimes. Children can understand this concept by breaking it down into how food provides energy to their bodies. For example, fruits and vegetables provide our body with the necessary things to create energy and stay healthy, so we should eat them often. Candy gives our body little energy, so we should eat candy sometimes when we need a sweet treat.
Does “Junk” Food Exist
Labels like “junk food” should be avoided when teaching kids about eating a balanced diet. This can make kids believe that some foods are bad, leading to restriction or even fear of eating certain foods. Another example is labeling foods as good and bad or healthy and unhealthy. Using polar terms can make children believe that foods are off-limits and could later lead to binging on the restricted foods. Instead, talk about food with neutral terms; for example, foods could be more or less nutritious. Another way to approach labeling is to call the food what it is; instead of saying candy is junk food, say it is dessert.
Breaking the Cycle
Using positive food talk can help nurture a positive relationship between a child and the food they eat. It begins with the caregivers; if they have a good relationship with food, then it is more likely that the child will have a similar relationship. Caregivers can avoid discussing diet culture and negative food talk to create a healthy environment. Children are observant and repeat behaviors they see at home. By setting a good example through positive food talk and balanced eating, caregivers can significantly impact their children's food behaviors. Words are the most powerful but there are other ways to positively influence a child’s relationship with food. Involving children in the planning and preparation of food is a way to teach how to make balanced meals.
Overall, how food is talked about is the largest influence in shaping a child’s relationship with food. By using positive food talk and avoiding restrictive food habits a child can enjoy a balanced diet including all foods. Caregivers and others in a child’s life have the power to break the vicious cycle of negative relationships with food.
Sources
Ben-Joseph, E. P. (Ed.). (2018, June). Healthy Eating (for parents) - nemours kidshealth. KidsHealth. https://kidshealth.org/en/parents/habits.html
Choc. (2023, July 11). How to talk positively about nutrition and healthy eating with kids - choc - children’s health hub. CHOC. https://health.choc.org/how-to-talk-positively-about-nutrition-and-healthy-eating-wit h-kids/
Fuller, K. (2018, January). How to talk to your children about food in a healthy manner. Psychology Today. https://www.psychologytoday.com/us/blog/happiness-is-state-mind/201801/how-tal k-your-children-about-food-in-healthy-manner
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