Creating Positive & Healthy Relationships with Food for Kids

At Brittany Jones Nutrition Group, we frequently hear from parents who want to break the cycle of negative relationships with food that they experienced growing up. We do this by teaching our kids “food neutrality.” This approach involves viewing all foods without judgment or moral value, promoting a balanced and flexible attitude towards eating. By encouraging children to listen to their bodies, respect their food choices, and practice mindful eating, we empower them to make informed decisions based on their internal cues rather than external pressures.

Here are 5 tips to help foster a positive and healthy relationship with food in your children.

1. Avoid describing foods as “good” and “bad.”

Avoid labeling foods as “good” or “bad,” and instead describe food by its name. Remember – food has no morality! Calling food good/bad can often make your child (and you) feel like a good/bad person for eating it. Focus on the overall balance of their diet by teaching them about food groups and preparing balanced meals together. Teach children that all foods can fit into a healthy eating pattern when enjoyed in moderation and variety. Instead of asking kids to choose a “healthy” snack, give them a few options of the foods you would like them to pick from – only foods you are willing to provide. 

2. Don’t use food as a reward or punishment.

When a child accomplishes something great, we tend to reward them with a milkshake or their favorite candy. It is important to celebrate our children’s successes, but finding non-food items to motivate them will prevent the association of certain foods as a “prize” to win. As a simple example, if you are used to offering a “dessert” to your child if they finish their dinner, try challenging this practice by including dessert as a part of the meal. This way, they don’t view it as a “prize, ” elevating its importance and value. In addition, withholding foods (such as dessert or a snack) when your child misbehaves can create negative associations in their brain. Use stickers, books, toys, or time with friends/family as a more appropriate reward!

3. Encourage exploration. 

Create a supportive environment that encourages children to explore new foods and flavors. Try not to get upset if they decide not to try a food, and give them time and space to do it independently. If they don’t like a new food at first, don’t try to talk them into it; simply offer it again in a new way later. Exploring food goes beyond the table, but kids might show interest in playing with plastic food first or reading a book about food. Let them learn, create, and taste!

4. Respect self-regulation. 

Help children tune into their body’s hunger and fullness cues by encouraging them to eat when they’re hungry and stop when they’re satisfied. Avoid pressuring them to clear their plates or eat more than they want, as this can override their instincts and lead to overeating or disordered eating habits. Reflecting on how foods taste, look, smell, or feel can help kids reflect on how they make them feel and how certain foods impact their hunger or fullness.

5. Be the best role model.

Above all, leading kids by example is critical. Children learn by observing the behavior of adults around them. The best way to encourage a healthy relationship with food for your child is to model a healthy relationship with food for them. Avoid making negative comments about your body or food choices, as this can contribute to feelings of shame or guilt when your child eats that same food and thinks about their own body. After all, your kids want to be just like you!

Do you need support in helping your child develop a healthy relationship with food as they get older? Or do you find yourself coercing your child into trying fruits and vegetables?

Click here to work with our Registered Dietitian and Certified Specialist in Pediatric Nutrition, and start building positive experiences to gain confidence, familiarity, and excitement with food!