How (And How Not) to Talk to Kids About Nutrition
Many parents commonly agree that a crucial aspect of our role is providing nutritious meals for our kids. While the definition of "healthy food" varies among families, the shared goal of nourishing our children unites us all. The way we discuss food and our approach to nutrition significantly shapes our children's connection with food and their overall well-being as they mature. So what is a caregiver to do?
1. Don't categorize foods as "good" or "bad/junk.” By adding an emotional element to eating that kids do not comprehend, they internalize it as they're "good" or "bad" by eating those foods. Also demonizing and restricting foods can lead to unhealthy obsessions and sneaking as well as guilt/shame around food,
2. Stick to your role: parents and caregivers to decide what, where and when eating takes place, while children choose whether and how much to eat (Ellyn Satter's Feeding Strategy). When power struggles and bribes/coercions are involved, the pleasure of eating is lost.
** Note: Some kids may have diagnosable feeding problems. If you’re worried your kid isn’t eating enough, talk to your pediatrician.
3. Encourage curiosity and exploration. Ask your child questions and allow them to freely share their reasoning for avoiding certain foods. Be curious about your own likes/dislikes and dietary preferences and restrictions.
4. Be a positive role model by being mindful of your own attitudes and beliefs towards food and nutrition. Do you diet? Do you have forbidden foods? Do you have a balanced approach to eating? Shop together, cook together, and eat together to build strong connections and a positive experiences around food. Be honest about your intentions, however...
Be age-appropriate with your language.
Again, don't talk about foods as being “good” or “bad” or focus the conversation on weight or body image.
Ask your child questions in response. For example, asking, “what do you think about that?” or “why do you think that is?” is a great way to engage young kids, without overwhelming them with information that may be too much to process.
Emphasize the importance of variety in food, and assure them that the family's meals focus on being nutritious and enjoyable.
5. Consider the social influence on food and nutrition habits- what messages are received from social media, family and friends, school, extra curricular activities to name a few? Be aware of diet culture messaging disguised as health advice.