How to Help Kids Build a Positive Relationship with Food

Food: it’s a simple word, but it has many different overtones. Many of us get a lot of pleasure from eating foods we enjoy. Others of us have a difficult relationship with food, such as disordered eating behaviours or mealtime challenges for children. These scenarios show that eating is more than just getting the nutrition we need to fuel our minds and bodies.

However, kids do need a healthy, balanced diet to power healthy growth and development. You can support your child to develop lifelong healthy eating habits by helping them build a positive relationship with food.

How to help children have a positive relationship with food

Here are 10 ways you can help your child build healthy, positive associations with food and eating.

1. Offer a wide variety of healthy foods

Aim to include a wide variety of vegetables, fruits, whole grains, and protein sources in your child’s meals. See the Australian Dietary Guidelines for more information about healthy eating for infants, children and teenagers.

If your child rejects a food initially, don’t give up. Simply clear it away and offer it again another time. It can take several goes before a child will try a new food. Being patient and persevering will give your child the best chance of developing a liking for many different healthy foods.

2. Aim to make food look appealing

You don’t have to plate up beautiful food that looks like it came from a chef’s kitchen, but you can do small things to help food look appetising. For example, you could make a face out of cut vegetables or serve up sliced wedges of different coloured fruits. Even what you serve food on can make a difference. If your child has a favourite bowl or plate, for example, use it to serve up new foods.

3. Make mealtimes fun

Try to create a positive and stress-free environment during mealtimes. Aim to eat at about the same time each day if you can and to have at least one meal together as a family. You might like to get everyone to leave their devices off the table and just enjoy spending time together.

5. Reinforce positive behaviours

Praising your child’s efforts to try new foods or make healthier choices can go a long way towards building positive eating habits. For example, you could say, “It’s great that you tried the cherry tomatoes. I really like the way you’re willing to give new things a go.”

6. Teach them to listen to their bodies

Our bodies have inbuilt signals that tell us when we’re hungry and when we’ve had enough to eat. Rather than pushing children to eat all the food on their plate, encourage them to take notice of their hunger and fullness cues.

7. Avoid using food as a reward

It’s tempting to offer a treat (or withhold one) to influence a child’s behaviour. However, using food as a reward or punishment too often can create unhelpful feelings about food and encourage unhealthy eating habits. Instead, try using rewards that promote good health, such as a trip to the park or some extra time playing with friends.

8. Explore new foods together

Introduce your whole family to new flavours, textures, and cuisines. Be open-minded and adventurous when trying new foods. For example, you could:

• pick one new fruit or vegetable to try each week
• try cooking one new recipe each week
• explore foods from different cultures, such as Mexican, Italian or Japanese.

9. Focus on health

You want your child to think of food as the thing that gives them nutrients to stay healthy, not something they can use to manipulate their appearance. When you’re talking about eating, focus on the importance of food for promoting energy, growth, and overall health, rather than on looks or weight. Cultivate a mindset that values food as fuel for their bodies to thrive.

Teach your child that food is neither “good” nor “bad”. Help them understand that a balanced diet includes a variety of foods, and occasional treats are perfectly okay. Try to avoid labelling foods as “forbidden” or creating a sense of guilt or shame around eating.

10. Consider your own eating patterns

Children learn by watching and imitating their parents and caregivers. Do what you can to set a good example for them. Your own diet may not be perfect – nobody’s diet is! But making efforts to eat more healthily will show your kids that you value your health and are willing to take steps to improve it.

It’s also important to be aware of how you talk about food and your own body. Try to avoid using negative words or phrases to describe yourself.