A Positive Approach to Nutrition
As you might imagine, our household relies heavily on a solid understanding of quality nutrition.
Shifting my kids’ mindsets about food—helping them see food as energy and fuel—is so important and definitely a work in progress at our home. Our goal is to set our kids up for a lifetime of healthy habits.
I talk to a lot of parents about this as well. Many of us grew up in a time when the “diet culture” was huge. Seeing our own parents on a diet ALL THE TIME, whether that was sugar-free, fat-free, or carb-free, there was almost always a certain group of foods that were bad and therefore needed to be avoided.
I know our parents were doing their best, but now that most of my clients and I are parents ourselves, we want to do better.
We want to teach our kids that there are no “good” or “bad” foods—it’s all just FOOD.
How can we ourselves have a healthy, positive relationship with what we eat, and also teach our kids the same?
We want a mindset where we pick foods based on the amount of fuel they will provide us, not because our diet tells us that’s what we are “supposed” to eat.
This is my mission: equipping parents with the tools they need to have good conversations at home about nutrition and encouraging their kids to have a positive relationship with food for life.
So today, I am outlining how we approach this topic in our own home, and how you can as well.
One final note: I want to emphasize that this is what has seemed to work for us in our own home with our two kids. It is by no means perfect. We still have arguments over not wanting to eat broccoli and disappointed kids when they don’t get the ice cream treats at the store.
Do what is best for your family, and if this seems like a daunting task, please ask for help. I am happy to discuss your particular situation and struggles.
How to Approach Healthy Nutrition with Your Kids
Navigating the world of nutrition can be tricky, even for adults. But for kids who are constantly bombarded with messages about “good” and “bad” foods, it can be even more confusing. As parents, we have the opportunity to shape their understanding of food and help them develop a healthy relationship with it that will last a lifetime.
Here’s a practical guide to fostering positive conversations about nutrition with your children:
Model a Healthy Food Relationship Yourself
Kids are incredibly perceptive. They learn by watching us, even when we don’t realize it. That’s why one of the most powerful things we can do is model a healthy relationship with food ourselves.
- Enjoy Nutritious Foods: Let your kids see you enjoying a variety of fruits, vegetables, proteins, and whole grains. When we happily eat these foods, they’re more likely to see them as appealing. Make it very clear you eat like this because you WANT to and enjoy these foods, not because you HAVE to do it.
- Avoid Food Labels: Refrain from labeling foods as “good” or “bad.” This can create guilt and anxiety around eating, leading to unhealthy patterns down the road. Instead, talk about how different foods have different purposes for our bodies. Some give us quick energy, while others help us grow strong or fight off sickness.
- Practice Body Positivity: I absolutely don’t diet or speak negatively about my own body or food choices in front of my kids. Understand that your own relationship with food heavily influences theirs, even if it doesn’t outwardly seem like it.
Involve Your Kids in Food Preparation
Getting kids involved in food preparation is a fantastic way to cultivate their curiosity about nutrition and encourage them to try new things.
- Empower Food Choices: My kids are a part of choosing the vegetables we eat (We will “test” new veggies and fruits at Sprouts, Whole Foods, and even Trader Joe’s).
- Cook Together: They pick meals and help prepare them, too. When my kids help choose, wash, and prepare food, they’re more invested in eating it. We practice plating dishes like a fancy chef would, and every time this helps my kids pick more veggies for their plates.
- Respect Autonomy: We also let them choose what and how much they eat from the options provided and respect their hunger and fullness cues. I try to serve a reasonable amount and avoid pressuring them to “clean their plate.”
Connect Food to Their Activities
Kids are often more motivated to make healthy choices when they understand how food directly impacts their lives.
- Fuel for Performance: I explain how the foods they eat the day before or the day of a sporting event or big game will impact their performance. For example, “The fruit and yogurt you eat now will give you enough energy to play your game tonight.” Or, “The protein in this chicken helps your muscles get stronger so you can work harder at kid’s class.”
- Explain Food Group Benefits: Discuss how fruits and vegetables contain vitamins to keep them healthy, dairy (or alternatives) builds strong bones, and protein helps muscles.
Create Positive Mealtime Environments
Mealtimes should be a time for connection and enjoyment, not stress or conflict.
- Keep it Positive: We try to make mealtimes as enjoyable as possible. This doesn’t happen all the time with our rotating list of activities after school, but I try to avoid pressure or arguments about food.
- Offer Choices: My kids know that this dinner is what we are having tonight, and if you don’t like it, grab some fruit or carrots and hummus. But this is what I am serving and I won’t be making you something else.. (It does help that they play a role in what we have, so they are more likely to eat it!)
- Hunger vs. Emotional Eating: We try to help them understand the difference between physical hunger and emotional eating.
- Respect Preferences: We also respect their preferences without catering to extreme pickiness. Offer a variety, but don’t force them to eat something they genuinely dislike. Keep offering it occasionally, as taste preferences can change.
Reframe “Treats”
Completely restricting treats can often backfire, making them even more desirable. The goal is to help kids develop a balanced approach to all foods.
- “Sometimes Foods”: I don’t forbid treats entirely. This can make them want them more. Instead, frame them as “sometimes foods” to be enjoyed in moderation. We don’t have a lot of sugary or salty snacks in the house. Really, we don’t have much at all because I will eat them if we do!
- Healthier Alternatives: Most of the time, we have healthier alternatives to sugary treats, like fruit, yogurt, or homemade snacks with less sugar.
- Non-Food Rewards: I also avoid using treats as rewards or punishments. This can create an unhealthy emotional connection with food. Instead, use non-food rewards like extra playtime or reading a book together.
Key Takeaway: Consistency and Patience are Crucial
It has taken me 11 years to help my kids develop a healthy relationship with food, and it is 100% still a work in progress.
By focusing on positive modeling, education, and creating a supportive environment, you can help your kids see food as the nourishing fuel their bodies need to be healthy, strong, and happy.
Want more help? Book a FREE INTRO with us, and I will happily help you determine a plan for your specific situation!