Building Healthy Relationships with Food: A Guide for Parents

Written By Jessica Dudley

Parents play an important role in shaping their children’s relationship with food. The habits and attitudes a child develops now can have a lifelong impact on their health, self-esteem, and ability to make informed choices. Here are some actionable steps you can take to introduce healthy eating to your children, from early childhood to grade school, while fostering a positive mindset around food and body image.

Starting Early: Babies and Toddlers

The journey to a healthy relationship with food begins early. According to the CDC, introducing a variety of healthy foods during infancy helps set the stage for lifelong healthy eating patterns (CDC, 2023).

  • Introduce a variety of foods: Between 6-12 months, introduce a wide range of fruits, vegetables, grains, and proteins. This helps develop their palate and reduces picky eating later on.

  • Avoid labeling foods as “good” or “bad”: Instead, focus on how different foods help our bodies grow strong and feel good. For example, “Carrots help us see better in the dark!”

  • Let them explore: Babies and toddlers learn through sensory experiences. Allow them to touch, smell, and taste foods at their own pace, even if it’s messy!

Grade School Years: 1st – 6th Grade

At this stage, children are forming opinions and habits that will stick with them for life. Here’s how to guide them:

  1. Create Balanced Meals

    Teach your children how to build a balanced plate. Include lean proteins, whole grains, fruits, vegetables, and healthy fats. You can use visuals like MyPlate to make it fun and engaging (Feed the Children, 2022).

  2. Model Healthy Behavior

    Kids are observant and often mimic what they see. Show them that eating well is important to you, too. Prepare meals together, and talk about how food nourishes your body and gives you energy for activities like CrossFit!

  3. Encourage Moderation, Not Restriction

    Allow room for treats and fun foods. Teach children that it’s okay to enjoy a cookie or ice cream occasionally. Explain that balance is key: “We eat nourishing foods most of the time so we have energy to play and grow, but it’s also fun to enjoy treats sometimes” (Mayo Clinic, 2023).

  4. Involve Them in the Process

    Bring them grocery shopping, let them choose new fruits or vegetables to try, and involve them in meal prep. Kids who participate in making meals are more likely to eat what they’ve helped create.

  5. Avoid Food as a Reward or Punishment

    Using food as a bribe (“If you finish your vegetables, you get dessert”) can create negative associations. Instead, focus on the joy of eating a variety of foods because it’s good for them.

  6. Be Mindful of Language Around Body Image

    Avoid making comments about weight, size, or appearance—yours, theirs, or anyone else’s. Focus instead on what their body can do, like running fast, climbing high, or mastering new skills in their CrossFit classes.

Long-Term Benefits of a Healthy Relationship with Food

Teaching your children to have a balanced approach to eating now sets them up for lifelong health and confidence. Children who learn to:

  • Listen to their bodies and eat when they’re hungry (and stop when they’re full) are less likely to overeat or undereat as adults.

  • Understand that food is fuel and a source of joy will develop a more positive relationship with eating.

  • Focus on health and strength rather than appearance are less likely to struggle with eating disorders or body dysmorphia later in life (Feed the Children, 2022).

Navigating Societal Pressures

We can’t protect our children from every message they’ll hear about looking a certain way, but we can prepare them to think critically about it:

  • Teach media literacy: Talk about how advertisements and social media often show unrealistic images. “Do you think that photo has been edited? Real bodies come in all shapes and sizes.”

  • Celebrate individuality: Emphasize that their unique strengths, talents, and personalities matter far more than their appearance.

Incorporating These Lessons at Home and in CrossFit

Our CrossFit after-school programs emphasize not just physical fitness but overall well-being. As parents, you can extend this mission at home by:

  • Preparing post-workout snacks with your kids that combine protein and carbs for recovery.

  • Praising their effort and progress in class, rather than focusing on appearance.

  • Encouraging them to try new things and celebrate small wins, whether it’s mastering a movement or eating a new vegetable.

By making small, intentional efforts now, you’re not just helping your children grow up healthy—you’re equipping them with the tools to thrive and make informed, balanced choices for the rest of their lives.

References

Jessica Dudley https://www.organizaciondeamigos.com
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