I wish I had known what I know now about food and healthy eating when I was growing up and in my twenties. We have all been brainwashed by so much diet culture and it is only now that I see the damage it has done, and I am determined not to pass on the same issues to my kids.
Healthy eating incorporates a vast number of topics, from exercise, body image, self esteem and fat phobia. In order to teach your kids about healthy eating we need to start with their food associations and look at what we should and shouldn’t do:
Don’t Engage in Negative Self Talk
Kids absorb everything we say about ourselves. Looking in the mirror and saying “urgh, I look fat”, teaches your kids to do the same. But it also teaches your kids to view fat as a bad thing, which leads to fat phobia, and thinking that someone who is over weight is worth less than someone who isn’t.
Don’t use food or excersize as a punishment
We should exersize because it’s fun and it’s good to move our bodies and helps our mental health. We should not exersize to work off that piece of cake. Nor should we avoid eating all day because we are having a take away that evening.
Using food as a reward or punishment can create unhealthy associations. Instead of offering sweets for good behavior or withholding treats for misbehavior, use non-food rewards such as extra playtime, stickers, or a special outing. This helps children learn that food is not a tool for emotional regulation or control.
Do Focus on Positivity and Balance
Promote All Foods as Good Foods
Avoid labeling foods as “good” or “bad.” Instead, talk about how different foods provide different benefits. For example, explain how fruits and vegetables give us vitamins and minerals, while proteins help build muscles, and carbohydrates give us energy. This approach helps children understand that all foods have their place in a balanced diet.
Encourage Variety
Make sure your kids are exposed to a wide variety of foods. This not only ensures they get a range of nutrients but also helps them develop a more adventurous palate. Encourage them to try new foods regularly and celebrate their willingness to explore different flavors and textures.
Do Lead by Example
Model Healthy Eating Habits
Children learn a lot by watching their parents. If they see you enjoying a balanced diet and making healthy food choices, they’re more likely to do the same. Show them that you enjoy eating fruits and vegetables, and let them see you choosing healthier options.
Eat Together as a Family
Family meals are a great way to model healthy eating habits. Make mealtimes a priority and use this time to talk about the day’s events, ensuring the focus is on togetherness and enjoyment rather than the specifics of what’s on the plate.
Do Involve Kids in the Process
Grocery Shopping and Cooking
Take your children grocery shopping and involve them in meal preparation. Let them pick out fruits and vegetables, and help them understand where their food comes from. Cooking together can be a fun activity that also teaches them about nutrition and the effort that goes into making a meal.
Growing Food
If possible, involve your kids in growing their own food. Whether it’s a small herb garden on the windowsill or a vegetable patch in the garden, growing food can give children a sense of responsibility and a deeper appreciation for fresh produce.
Do Educate Without Pressure
Teach About Nutrition
Educate your kids about the benefits of different foods in a way that’s age-appropriate and engaging. Use stories, books, or educational videos that make learning about nutrition fun. Explain how different foods help their bodies grow, stay strong, and give them energy to play and learn.
There are some great free games online for young kids that introduce them to the topic of healthy eating in a fun and engaging way.
Fruit fit is a game that introduces them to lots of different fun fruit characters. Kids can learn the names of the fruit and correctly label them. It’s also great for their language development, reading and spelling.
In Fruit Sorting you click on the correct fruit that matches the fruit in the middle of the game. As you progress more types of fruit appear. the idea is to be as fast and as accurate as you can.
There are lots of other culinary games available for free here.
Avoid Food Battles
Avoid making mealtime a battleground. Pressuring kids to eat certain foods or finishing their plates can create negative associations with eating. Instead, offer a variety of healthy options and let them choose what and how much they want to eat. Trust that they will eat when they’re hungry and listen to their body’s signals.
Do Promote Mindful Eating
Encourage Listening to Hunger Cues
Teach your kids to listen to their bodies and recognize hunger and fullness cues. Encourage them to eat when they’re hungry and stop when they’re full, rather than eating out of boredom or emotional reasons. This practice can help them develop a healthy relationship with food and prevent overeating.
Create a Pleasant Eating Environment
Ensure that mealtimes are relaxed and pleasant. Turn off the TV, put away electronic devices, and focus on enjoying the food and each other’s company. A positive mealtime atmosphere can make eating more enjoyable and less stressful for children.
Conclusion
It is crucial to teach your kids about healthy eating and have a positive relationship with food. By focusing on balance, leading by example, involving kids in the process, educating without pressure, promoting mindful eating, and avoiding food-based rewards, you can help your children develop healthy habits that will last a lifetime. Remember, the goal is to make food a source of nourishment and enjoyment, not stress or anxiety. By fostering a positive and balanced approach to eating, you can help your kids grow up with a healthy relationship with food.
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As somebody with a disordered relationship with food for such a long time – and my mum too – this is good reading. I want my kids to have a positive relationship with food. Thank you for sharing.