Tips for Discussing Weight and Healthy Food Choices with Your Children

Try these tips when discussing weight and food choices.

Tip 1: Keep it Positive

Instead of labeling foods as “good” or “bad,” discuss what different foods do for our bodies. For example:

• “Blueberries help us digest food and keep our brain and heart healthy.”
• “Chicken helps build strong muscles.”
• “Water keeps us hydrated and focused.”

Encouraging curiosity about nutrition helps kids see food as fuel. It removes the pressure and guilt that is sometimes tied to eating.

Tip 2: Build a Healthy Relationship with Food Together

Eating well is not just about what is on your plate. It also involves the experience. Making mealtimes a positive routine can strengthen your child’s relationship with food, create family connections and reduce stress. Take these steps the next time you are at the dinner table:

• Avoid using food as a reward or punishment (e.g., “If you eat your vegetables, you can have dessert”).
• Eat together when you can. Children learn by watching you model healthy eating habits.
• Keep meals screen-free. This way, your child can focus on their appetite.
• Let them decide how much to eat from the nutritious choices you provide.

Tip 3: Talk about Bodies with Respect, Including Your Own

Children take their habits from you. Speaking kindly about your own body sets a powerful example. Avoid negative self-talk like, “I need to lose weight,” “I can’t eat that” or “I’m being bad.” Instead, model self-respect and body positivity with phrases like:

• “I am choosing this snack because it helps me feel good.”
• “My body is strong. I am grateful it lets me go on walks and play in the yard with you.”

Reinforce the idea that bodies come in all shapes and sizes. Appearance does not define health.

Tip 4: Address Weight with Care, Not Shame

If your child brings up their weight — or if it becomes a health concern — it is important to approach the topic gently. Rather than focusing on the scale, try building healthy behaviors together. You might suggest:

• “How about we try cooking some new healthy recipes together?”
• “Let’s find ways to feel stronger and more energetic.”
• “Would you like to do an activity outside today?”

Avoid comments that link their worth to weight, such as “You would look better if….” These phrases can cause lasting harm to self-esteem and contribute to unhealthy body image or eating habits.

Tip 5: Make Healthy Living a Family Affair

“Your everyday habits set the tone for how kids care for themselves long-term,” Dr. Robles says, “They’re more likely to live well when the whole family is involved.”

Try these ideas at home:

• Go for walks or bike rides as a family.
• Involve your kids in meal planning and grocery shopping.
• Let your kids help cook and serve healthy meals.

These practices help your child form curiosity and confidence around nutrition and well-being. Plus, healthy habits are easier (and more fun) when they’re a part of everyday life, not a separate fix for a problem.