How to talk positively about nutrition and healthy eating with kids

By Sarah Kavlich, registered dietitian at CHOC  

Nutrition is a naturally trendy topic that many people want to share and post about on social media and other online platforms.  With increased concerns about obesity and the simultaneous rise of eating disorders in children and adolescents, it may be confusing as a parent to know how to talk to your kids about nutrition and what is “healthy” eating. 

Kids may be bombarded by nutrition information from a wide variety of sources, but parents have a valuable opportunity to exhibit good messaging regarding nutrition in the home. Some key messages to display in your home can include the following.

Positive nutrition and healthy eating messages for kids and teens

Balance is everything

There is no one food that meets our body’s nutritional needs alone. Different foods offer different blends of nutrition; therefore, having meals and snacks that balance various food groups will ensure your child’s needs are met. 

For example, meals should contain:

• A starch or grain source to provide energy.
• Protein to support healthy growth and immunity.
• Fruits and vegetables for vitamins and minerals.
• Calcium for bone health.

Using this framework to build meals and snacks for your kids will visually cue them that a balance of different foods is necessary.  

Add variety to your diet

Within food groups, it’s also important to provide different food options that will help meet your child’s needs. This also helps increase acceptance of different types of foods, as well as ensure proper intake of different micronutrients.  Remember that different colored fruits and vegetables each offer unique vitamins and minerals, so it’s important to provide some of each color! 

All foods fit

Restricting certain foods given can often backfire and create an unhealthy relationship with food. Instead, try using neutral language about foods and remember that there are no foods that are off-limits. 

For example, within the category of grains, you can offer foods such as bread, pasta, oatmeal, and cookies to provide both physical and emotional nourishment.

We can incorporate any food into a healthy way of eating. Some foods are more nutrient-dense than others and should be eaten more often, but no foods need to be completely avoided unless instructed by registered dietitian (RD) or medical team. 

Avoid labeling

Labeling foods as “good,” “bad” or “junk” can create a poor relationship with food. Instead call the food what it is, like “dessert,” etc. 

Focus on how various foods can benefit your body in different ways, such as physically and emotionally, rather than how the media might portray these foods when consumed in excess. 

Everybody is different

What is normal for one family might look different for another family, and there is no “right” way to eat. 

Some families might have specific beliefs about nutrition and health, but we are not all supposed to eat the same way, and one dietary pattern is not inherently healthier than another. 

Nutrition and healthy eating conversation starters

Remember to keep discussions about health and wellness focused on these key concepts as well as healthy lifestyle habits and avoid discussions about weight, body shape and appearance. Some examples might include:

• “Our bodies need a variety of foods to be healthy.”
• “Foods with carbohydrates provide you with energy for your brain and body to function daily.”
• “Not all information about nutrition on the internet is safe or healthy for us. What have you been hearing or seeing lately?”
• “Our bodies are designed to get important vitamins and minerals from a variety of food groups each day.”
• “Regular physical movement is important to keep your heart and body strong.”
• “There is room for all types of foods in a healthy, well-balanced diet.”

Get more advice from CHOC how to help your child develop a healthy relationship with food.

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