Helping Our Kids Have a Healthy Foundation with Food
We all want to have a healthy relationship with food and our bodies, and as parents, we definitely want our kids to get there with less stress than we experienced. The impact that diet culture and unrealistic body image standards can have on kids can cause a ripple effect that reaches decades into adulthood. With the messages we received in childhood about food and health, it's no wonder that so many of us struggle with our body image today.
The good news is that there are things we can do to help our kids build a healthy foundation with food and the way they see their bodies. Below are a few tips (These tips can also be applicable for us as adults!)
Model consistent but variable eating habits.
Kids learn by watching the adults in their lives. If you want your kids to eat enough and include a variety of foods, make sure you're doing that too. This means eating at relatively the same times each day when possible, and including a variety of foods from all food groups that are accessible to you as a parent.
Avoid talking about diets or weight in front of your kids.
Diets don’t work, and can actually be harmful to our health. They can lead to disordered eating habits, risky weight fluctuations, and eating disorders. Instead of talking about diets, we can focus on enjoyment of both eating and exercise, and what it’s like to feel satisfied.
Teach your kids about intuitive eating.
Intuitive eating is a way of eating that honors your body's natural hunger and fullness cues. It's about eating what you want, when you want, without feeling guilty or ashamed.
Encourage your kids to explore the ways they like to move.
Physical activity is important for our bodies and mental health. It can help us feel present, reduce stress, and improve our mood. Encourage your kids to be active by playing sports, dancing, or simply going for walks as a family can help them discover what they like most.
Focus on your kids' strengths and talents.
Kids are more than their bodies. They have talents, interests, and strengths that make them unique. Help your kids focus on their strengths by praising them for their accomplishments and encouraging them to pursue their interests.
Scrub Social Media.
Be mindful of the messages your kids are getting from the media. The media is full of images of unrealistic body standards, so talk to your kids about these images and help them develop a critical eye. It’s unlikely that they’ll never try any form of social media themselves, so let’s help them learn to navigate it with good boundaries.
Teach them that ALL bodies are good.
Create a positive body image environment in your home. This means avoiding negative comments about weight and body size, and celebrating all body types.
Below is a list of the 10 core principles of Intuitive Eating with commentary from Molly Grimes & Stephanie Roth-Goldberg, co-founders of Spring Psychotherapy & Wellness. These ideas guide the way we practice therapy.
Reject a diet mentality (avoiding trends and fads)
Honor hunger cues (by eating regularly)
Make peace with food (stop labeling. Let go of ideas like “too many calories”, “junk food”, etc)
Challenge food rules (food is not good or bad)
Find satisfaction (eat satisfying foods)
Listen to your body to determine if it’s full (aim for overall satisfaction, not just physical fullness)
Be kind to your emotions (with and without the use of food)
Respect your body (positivity might be a goal, but neutral thoughts about your body are great)
Practice movement and exercise (Move in ways you enjoy, so you’ll want to do it often as a celebration of what your body can do)
Consider health and nutrition (science exists and it’s okay to consider recent research about food and eating, as long as it doesn’t cause disordered behaviors)