How to Talk to Your Child About Food and Body Image

The way we talk to children about food, weight, and body image has a profound impact on their self-esteem, eating habits, and long-term relationship with food. A positive, non-judgmental approach can help prevent body dissatisfaction and reduce the risk of disordered eating behaviors.

Do: Promote a Healthy Relationship with Food

·         Teach balance, not restrictions

o   Avoid labeling foods as "good" or "bad"—instead, explain that all foods provide energy and nutrients in different ways.

o   Use neutral language (e.g., “Eating a variety of foods helps your body feel strong” instead of “Sugar is bad for you”)

·         Encourage mindful eating

o   Teach kids to listen to their hunger and fullness cues instead of eating based on emotions or rules

o   Normalize eating for enjoyment, not just for health

·         Model a positive attitude toward food

o   Show kids that eating is enjoyable and not stressful

o   Avoid talking about your own diet, calorie counting, or weight concerns in front of them

·         Let kids participate in food choices

o   Allow children to help with grocery shopping, meal planning, and cooking—this builds food confidence without pressure

o   Offer a variety of foods but respect their preferences without force

 Do: Foster Body Confidence and Acceptance

·         Teach body diversity

o   Explain that bodies come in all shapes and sizes and that weight does not define health

o   Use real-world examples to show that strength, ability, and kindness matter more than appearance

·         Focus on what the body can do, not how It looks

o   Encourage conversations like:

§  "Your legs help you run fast!" instead of "You look so skinny!"

§  "Your body is strong for playing!" instead of "You should eat less junk food."

·         Encourage Media Awareness

o   Teach kids that social media and advertisements edit images, creating unrealistic beauty standards

o   Discuss how influencers or celebrities may not look like that in real life

·         Use Positive Body Language

o   Avoid negative self-talk about your own body (e.g., “I feel so fat” or “I need to lose weight”)—kids internalize these messages

3Don’t: Use Harmful Language About Food or Bodies

·         Avoid making weight-based comments

o   Never say "You’re eating too much" or "You should watch your weight."

o   Instead, focus on how food fuels the body and supports growth

·         Avoid using food as a reward or punishment

o   Saying "Eat your vegetables so you can have dessert" can create an unhealthy relationship with food

o   Instead, teach kids that all foods can fit into a balanced diet

·         Don’t force kids to clean their plates

o   Forcing kids to eat when they’re full overrides their natural hunger cues and can lead to overeating habits late

o   Encourage them to listen to their body’s signals

·         Don’t talk about "burning off" food

o   Saying things like "We need to exercise to burn off that cake" creates guilt around eating

o   Instead, frame exercise as a fun way to move the body, not as a punishment

What to Say When Kids Express Body Concerns

·         If your child says, "I feel fat" or "I don’t like my body"

·         Respond with:

o   “All bodies are different, and that’s okay!”

o   “Your body is strong and helps you do so many great things!”

o   “Who told you that? Let’s talk about it.”

·         If your child compares themselves to others

·         Respond with:

o   “Everyone grows at different speeds—your body is doing what it needs to do.”

o   “You don’t need to look like anyone else to be amazing.”

·         If your child refuses to eat certain foods out of fear of weight gain

·         Respond with:

o   “All foods have a purpose—your body needs different kinds of fuel to feel good.”

o   “It’s important to eat a variety of foods to stay healthy and strong.”

How to Encourage a Healthy Lifestyle Without Body Shame

·         Make family mealtimes positive

o   Avoid stress or conflict about food

·         Encourage play and movement for fun

o   Frame exercise as something enjoyable, not weight-focused

·         Teach kids to listen to their bodies

o   Help them recognize hunger, fullness, and emotions related to eating

·         Emphasize self-worth beyond appearance

o   Compliment kids on their kindness, creativity, and personality traits

Final Thoughts: Building a Foundation for a Positive Food and Body Image

How parents talk about food and bodies shapes a child’s self-esteem and long-term eating habits. By focusing on balance, body acceptance, and media literacy, you can help protect your child from diet culture and disordered eating patterns.

Disclaimer: This information is intended for educational purposes and should not replace professional medical advice. If you or someone you know is in crisis or needs immediate help, please contact a healthcare professional or crisis intervention service immediately.