Parenting for a positive relationship with Food

Building a Positive Relationship with Food

As a mum, you play a crucial role in shaping your child's relationship with food. The way you talk about food, the eating habits you model, and the mealtime environment you create all contribute to how your child views food and nourishment. Encouraging a positive and balanced approach to eating can help your child develop lifelong healthy habits. Here’s how you can support your little one in building a healthy relationship with food.

1. Understanding Normal Eating

Normal eating is about balance and flexibility. It involves eating regularly throughout the day—breakfast, snacks, lunch, and dinner—while listening to hunger and fullness cues. It means enjoying a variety of foods across all food groups, nourishing the body while also allowing room for fun foods in moderation. Sometimes, we may overeat and feel uncomfortably full (eg: festive holidays), and other times, we may eat less and still feel hungry (eg: busy days)—both are completely normal if they are occasional. Helping children understand that eating can adapt to their needs each day fosters a healthy, intuitive relationship with food.

2. Make Eating Regular and Balanced

Providing meals and snacks at regular intervals helps your child learn to recognize hunger and fullness cues. A balanced daily routine creates a sense of security and routine around food.

3. Offer a Variety of Foods

Expose your child to different food groups, including fruits, vegetables, proteins, whole grains, and dairy. Encourage exploration without pressure—repeated exposure increases the chances of your child accepting and enjoying a variety of flavors and textures. Remember, balance is key! Nourishing foods should make up most of their diet, but allowing treats in moderation helps prevent an unhealthy relationship with “fun foods.”

4. Keep Food Neutral—No Guilt or Shame

Avoid labeling foods as “good” or “bad.” Instead, focus on what different foods provide for the body—some give us energy, some help us grow strong, and others are simply enjoyable. Helping children understand that all foods can fit into a balanced diet prevents feelings of guilt or shame around eating.

5. Lead by Example

Children learn through observation. When they see you enjoying a variety of foods and approaching meals with a relaxed, positive attitude, they are more likely to do the same. Show them that food is not something to be feared or restricted but something to be enjoyed and appreciated.

6. Encourage Listening to Hunger and Fullness Cues

Teaching children to eat when they’re hungry and stop when they’re satisfied fosters intuitive eating. Instead of enforcing a “clean plate” rule, encourage your child to check in with their body and decide if they need more food or if they are full. Some days they may eat more, and other days less—this is normal!

7. Make Mealtimes Enjoyable

Create a positive, stress-free mealtime environment by keeping conversations light and engaging. Avoid pressuring your child to eat or using food as a reward or punishment. Instead, focus on making meals a time for connection and enjoyment.

8. Involve Kids in Meal Preparation

Allowing children to help with meal planning, grocery shopping, and cooking fosters a positive relationship with food. When they participate in preparing meals, they become more curious about different foods and are more likely to try new things.

9. Address Emotional Eating with Care

Food is often tied to emotions, but teaching children alternative coping mechanisms can help them develop a balanced view of food. Encourage them to express their feelings, engage in physical activity, or try creative hobbies instead of turning to food for comfort.

Final Thoughts

Building a positive relationship with food starts with the example you set at home. By fostering a relaxed, balanced, and joyful approach to eating, you help your child develop lifelong habits that promote both physical and emotional well-being.

Remember, no parent is perfect, and there will be days when mealtimes don’t go as planned. What matters most is creating a supportive environment where food is seen as nourishment, not stress.

💛 If you found this helpful, share it with other mums who might need this reminder. Follow us for more tips on raising happy, healthy eaters!