Avoid Saying These to Kids About Food & Body Image

Raising Strong, Confident Kids Starts with How We Talk About Food

As moms, aunts, sisters, and role models, we play a huge role in shaping how kids see themselves, their bodies, and the food they eat. In a world full of confusing messages about what’s “healthy,” it’s easy to fall into habits that seem harmless but can actually create long-term food struggles for our children. If we want to raise strong, confident, healthy kids, we need to start by shifting the way we talk and act around food and our bodies.

Here are a few key things to avoid — and what to do instead — when raising children to have a healthy relationship with food and their bodies:

1. Labeling Foods as “Good” or “Bad”

It’s tempting to call foods “junk” or “bad,” especially when we’re trying to guide our kids toward healthier choices. But labeling foods this way can lead to shame and guilt — emotions that have nothing to do with food.

🧠 Instead: Teach your kids that all foods can fit. Some foods help us grow strong and give us energy, while others are just for fun — and that’s okay! Variety is key. Let them experience different types of food without attaching guilt to any of them.

2. Talking Negatively About Your Own Body or Dieting Around Kids

Our kids are always listening, even when we don’t think they are. Making negative comments like “I feel fat” or “I can’t eat that, I’m on a diet” can leave a bigger impression than we realize.

👩‍👧 Instead: Focus on what your body can do — lift, run, grow babies, heal. Show your kids that health isn’t about restriction — it’s about strength, energy, and self-care.

3. Not Involving Kids in Food Prep or Decisions

Kids are more likely to eat and enjoy meals they had a hand in choosing or preparing. Excluding them from these decisions can create power struggles or disinterest in nutritious foods.

🍽️ Instead: Invite them to help pick out recipes, choose produce at the store, or mix ingredients. It builds confidence, curiosity, and healthy habits — all while creating fun memories together.

4. Shaming or Commenting on a Child’s Body or Weight

Even well-meaning comments like “you’ve grown so much” or “you’re getting chubby” can plant seeds of self-doubt. Kids remember these words for life — especially if they come from someone they love and trust.

💛 Instead: Focus on your child’s abilities and unique qualities. Praise their kindness, creativity, strength, or courage. Let their self-worth grow beyond appearance.

5. Letting Coaches Be the Only Voice on Nutrition

Sports coaches can be amazing mentors, but when it comes to nutrition, their advice may not always be age-appropriate or rooted in science. Be on the lookout for messaging about weight loss or “cutting” — especially if it promotes extreme dieting.

⚠️ Instead: Keep the conversation open. If your child is being told to restrict food or follow a strict eating regimen, consult a registered nutritionist or dietitian. Your child’s growth and development should never be compromised for performance or appearance.

6. Not Encouraging Physical Activity If You’re Concerned About Weight

If you’re concerned about your child being overweight, putting them on a diet is not the answer. What’s far more impactful — and positive — is encouraging movement and making activity fun. Kids don’t need punishing workouts — they need opportunities to move, play, explore, and feel good in their bodies.

🏃‍♀️ Instead: Focus on activities they enjoy — bike rides, dance classes, swimming, playground time, or family walks. The goal is to help them build confidence and find joy in being active. Movement should never be a punishment for eating — it’s a celebration of what the body can do!

And Remember: Kids Need to Eat — Especially During Growth Years!

Food isn’t just fuel. It’s essential for growth, brain development, emotional regulation, and physical activity. Undereating or following unnecessary diets during childhood can have serious consequences.

This doesn’t apply to kids with specific medical needs like gluten intolerance or allergies — always follow your healthcare provider’s guidance there. But for the majority of children, balanced, consistent meals with all food groups are absolutely necessary.

The Bottom Line

Raising healthy kids doesn’t mean feeding them “perfectly.” It means giving them the tools to trust their bodies, enjoy food without fear, stay active with joy, and feel proud of who they are — inside and out.

Let’s lead by example, break the cycle of diet culture, and raise the next generation with more freedom, confidence, and health in both mind and body.

Want help creating healthy habits for you and your family?

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