Teaching Kids to Love Food—The Right Way!

Why It Matters

Children develop their eating habits and attitudes toward food primarily from their parents. By modeling a healthy, balanced, and stress-free approach to food, you can help your kids build a positive relationship with eating—one that lasts a lifetime. Teenage girls are especially vulnerable to societal pressures around food and body image, making it crucial for parents to model a balanced, healthy relationship with eating. I have two teenage daughters, 15 and 17 years old. I do my best to model a healthy relationship with food for them. I have had the joy of seeing them start to make healthier decisions in their food choices over the past year.  I always avoid negative self-talk about weight or dieting, as teens often mirror these behaviors. I often emphasize that it is about healthy eating that is sustainable, not some crash diet. Also, that there is no reason to feel guilty about enjoying a treat! By creating a supportive food environment, I can help them develop confidence in making healthy choices that will last a lifetime. 

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1. Ditch the “Good” vs. “Bad” Food Labels

🚫 Instead of saying: “Cookies are bad for you!” ✅ Try saying: “Cookies are a fun treat! Let’s enjoy them in moderation.”

• Avoid moralizing food as “good” or “bad.” Instead, talk about balance—some foods fuel our bodies, while others are fun but should be enjoyed in moderation.
• Teach kids that all foods can fit into a healthy diet. This is so important! The idea is to follow a healthy diet that is not restrictive and there is not a feeling of guilt for eating a special treat or an unhealthy meal. I always tell my girls, it’s not what you do some of the time that matter, but what you do most of the time. 

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2. Let Them Listen to Their Hunger Cues

• Encourage intuitive eating by asking:
  • “Is your tummy full?” instead of “Finish your plate.” How many of us grew up having to finish our plates or take two more bites?
  • “How does that food make you feel?” instead of “That’s unhealthy.” This gives them the opportunity to think about how they feel after eating different foods. 
• Teach them to recognize hunger and fullness cues rather than eating out of boredom or emotion.

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3. Avoid Using Food as a Reward or Punishment

🚫 Instead of: “If you eat your vegetables, you can have dessert.” ✅ Try: “We eat a variety of foods because they help us grow strong and feel good.”

• Rewarding with food can create emotional attachments (e.g., using sweets for comfort).
• Instead, use non-food rewards like extra playtime, a fun activity, or stickers for younger kids.

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4. Cook & Eat Together

• Involve kids in meal planning, grocery shopping, and cooking.
  • Let them pick a veggie or fruit to try.
  • Encourage them to help with simple tasks in the kitchen.
  • My daughters often give me dinner ideas and I love it! We send each other recipes too!
• This builds curiosity and a positive connection with food.

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5. Show Them Variety (Without Pressure)

• Offer different foods without forcing them to eat something.
• The “no-pressure exposure” approach:
  • Keep healthy options available.
  • Continue offering a variety, even if they don’t eat it at first.
  • Model eating it yourself: “This is so good! Want to try a bite?”

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6. Lead by Example

• Eat mindfully—no crash diets, negative self-talk, or guilt after eating.
• If kids hear you say, “I shouldn’t eat that, it’s bad for me,” they may internalize food guilt.
• Instead, show balance: “I love having a salad, but I also enjoy pizza sometimes!”

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7. Encourage Fun & Social Aspects of Eating

• Have family meals whenever possible—kids who eat with family tend to develop better eating habits.
• Make meals a relaxed, enjoyable experience, not a battle over what they “should” eat.
• Talk about your day, not just food rules.

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Final Thoughts

The goal is to create a positive, stress-free approach to eating that fosters balance, confidence, and self-awareness in your kids. When they see you enjoying food without guilt or strict rules, they’ll be more likely to do the same.

By making small shifts in how you talk about and interact with food, you can set your children up for a lifetime of healthy habits.

Be sure to check out my recipes and my favorite high protein snacks!

What’s one way you help your kids develop a healthy relationship with food? Share in the comments!