Talking to Your Kids About Food: A New Approach

Childhood is a crucial time for learning and forming habits, especially when it comes to food. While parents often focus on what their children eat, the way food is discussed can have a lasting impact on their relationship with it. Let's explore how changing the conversation around food can help children develop a healthy and positive attitude towards eating.

The Power of Words

The words we use when talking about food can greatly influence how children think and feel about their meals. Kids are highly observant and may internalize certain messages, even when they aren’t explicitly stated. For instance, labeling foods as “good” or “bad” can lead to children attaching moral value to their food choices. Similarly, terms like "cheat meal" or "I deserve this" may create unhealthy associations between food and emotions.

These small phrases can contribute to a negative "food story"—the narrative we develop around our relationship with food. Many of us inherit these food stories from our upbringing, which in turn shape our attitudes and behaviors. By recognizing and challenging these narratives, we can break free from harmful patterns and cultivate a healthier approach for both ourselves and our children.

Instead of categorizing foods or assigning judgment, focus on sharing information in a neutral and positive manner. Here are some examples:

• Instead of saying, "Eat your carrots, they’re good for you," try: "Carrots and bell peppers help keep your heart strong and give you energy to play!"
• Instead of, "If you eat your vegetables, you can have dessert," try: "Let's enjoy all these delicious foods together."

Practical Tips for Positive Food Conversations

1. Focus on Benefits: Explain how different foods help their bodies, using fun and age-appropriate language. For example, talk about how orange foods improve eyesight or how green foods help build strong bones.
2. Make It a Discovery: If you’re unsure about a food’s benefits, involve your child in learning more about it. This encourages curiosity and makes the experience more engaging.
3. Avoid Pressure: Mealtimes should be enjoyable, not stressful. Instead of pressuring children to finish everything on their plate, encourage them to listen to their bodies and stop eating when they feel full.
4. Introduce New Foods Gradually: Children may need to be exposed to new foods multiple times before they accept them. Stay patient and continue offering variety.
5. Be a Role Model: Kids often learn from observing the adults in their lives. Show them what healthy eating looks like by practicing positive habits yourself.

Dealing with Picky Eating

Picky eating is a common stage in childhood development, and it’s important to respect your child’s preferences while continuing to offer new foods. Here are some tips for navigating picky eating:

• Reduce Mealtime Pressure: Avoid using bribes or punishments related to food.
• Create a Calm Environment: Turn off screens and minimize distractions during meals to encourage mindful eating.
• Offer Balanced Meals: Present a variety of foods from different food groups, making sure at least one item is something your child already likes.
• Make It Fun: Get creative with food presentation, involve your child in meal prep, and try exploring different cuisines together.

When to Seek Professional Help

While picky eating is common, there are instances where professional guidance may be needed. If you’re concerned about your child’s eating habits or notice signs of restrictive eating, consult with a healthcare professional. They can assess your child’s needs and offer tailored advice and support.

Fostering a healthy relationship with food is an ongoing journey, and by being mindful of our language and strategies, we can help children build lifelong healthy habits.

For families looking to make meal planning easier and more interactive, the Little Lunches app is a great tool. It allows parents and children to collaborate on choosing recipes, planning meals, and creating grocery lists. This involvement can encourage kids to try new foods and feel more connected to the meal planning process.

By incorporating these approaches into your daily routine, you can support your child’s development of a positive, healthy relationship with food—one that will nourish them for a lifetime.

By Jessica Facusse, co-founder of Little Lunches
Reviewed by: Vivian Castillo, MS, RD, CNSC