Nurturing a Wholesome Relationship with Food
In today's fast paced world and high expectations, many families are forced to rely on fast food chains and processed snacks, instilling a balanced relationship with food in children is more crucial (and difficult!) than ever. Fast food is typically more affordable and convenient compared to fresh, nutritious foods, making it a more accessible choice for families - especially those with limited financial resources.
Due to a combination of economic and structural factors, many families are in a “food desert” where they lack access to nutritious or wholesome food choices. However, teaching children to have a positive relationship with food goes beyond just making sure that they eat their fruits and vegetables. It's about fostering a mindset that can appreciate and understand the nourishing aspects of food while simultaneously enjoying the pleasures of eating.
Below are some practical tips on how to encourage a balanced relationship with food in your children.
Lead by Example
Children are highly observant, and they will often emulate the behavior of their caregivers. Therefore, one of the most effective ways to encourage balanced eating habits in your child is by modeling those habits yourself. Show them that you enjoy a variety of nutritious foods and prioritize balanced meals. Avoid labeling foods as "good" or "bad" to keep value judgments away from mealtime and instead focus on how different foods make you feel and what they do for your body. For instance, explain that eating chips gives you energy, while tofu helps build muscles, acknowledge the nuance that is in each food choice.
Involve Them in Meal Preparation
Get your children involved in the kitchen from a young age. Let them help with age-appropriate tasks like washing vegetables, stirring ingredients, or setting the table. When children participate in meal preparation, they develop a sense of ownership over their food choices and are more likely to try new foods. Use this time to teach them about the purpose of different food groups and how they contribute to overall health. Discuss how proteins, fats, fibers, and carbohydrates work together to fuel their bodies, especially for activities like playing!
Create a Positive Eating Environment
While we recognize that this is not always possible with our busy schedules, aim for mealtimes to be a relaxed and enjoyable experience for the whole family as much as you can. Encourage your child to listen to their hunger and fullness cues and trust their bodies to tell them when they've had enough to eat and avoid pressuring or bribing your child to eat certain foods, as this can create negative associations with those foods. Instead, focus on creating a positive eating environment by sitting down together for meals, minimizing distractions like screens, and engaging in pleasant conversation. Emphasize that food should also bring pleasure and fun, as it is a key part of cultures around the world and plays a critical role in comfort and maintaining our bodies.
Encourage Variety and Exploration
Expose your children to a wide variety of foods from an early age. Encourage them to try new foods, even if they seem unfamiliar or intimidating at first. Be patient and persistent, as it can take multiple exposures for children to develop a taste for certain foods. Introducing new foods in small doses alongside other preferred foods in a low-pressure environment can increase your child’s willingness to branch out.
Allow your child the opportunity to interact with the new food in a variety of ways: smelling it, touching it, licking it, etc. Perhaps the first time a new food is on their plate they are only willing to try smelling it - that’s okay! Offer praise and encouragement when they are willing to try new things, but also respect their preferences and avoid forcing them to eat foods they dislike.
Foster an Openness Towards Treats
While it's important to emphasize the importance of nutritious foods, it's also okay for children to enjoy treats. Teach them that treats are a normal part of a balanced diet and can be enjoyed at any time, not just on special occasions. Removing the idea that treats are for special circumstances can help children focus on them less. Avoid using treats as rewards for good behavior, as this can reinforce the idea that certain foods are more valuable than others. Instead, model moderation by enjoying treats alongside healthier options.
Promoting a balanced relationship with food in children is a gradual process that requires patience, consistency, and positive reinforcement. By prioritizing the development of these skills, caregivers can set their children up for a lifetime of positive eating habits and a healthy relationship with food.
If you are interested in learning more, check out these additional resources:
Health at Every Size by Linda Bacon
The Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch
Anti-Diet by Christy Harrison
Podcasts: Maintenance Phase and Food Psych
Kids eat in Color
My Plate
Interested in booking a session with Jillian?
WRITTEN BY Jillian Young, MS, LPC, NCC
Jillian Young graduated from the University of Texas, Austin in 2016 and began her career as an educator, which sparked her passion for helping children. It was this experience that eventually led her to the realm of counseling. She graduated with her Master’s of Science in Counseling from Southern Methodist University in 2020. While at SMU she completed her graduate work at The St. Anthony School in Carrollton where she worked with students of all ages with varying learning disabilities and behavioral issues. Prior to joining Ensemble, she was working with children and adolescents 3-18+ in the clinical setting at Beckloff Behavioral Health Center in Dallas.
