As a parent and dietitian nutritionist, I am passionate about helping kids develop a healthy, positive relationship with food and their bodies. So I wanted to spend a little more time discussing this.

Diet culture is everywhere—on Instagram, in schools, during sports, even at the dinner table. And the thing is, kids pick up on it way more than we think.

They hear stuff like “that food’s bad for you”, “I need to burn off those calories”, “I’ve earned this cupcake”, and it sticks. Over time, this kind of talk can really mess with how they feel about food and their bodies.

So What’s the Big Deal?

Diet culture usually tells us that being thin means being healthy,  that some foods are “good” and others are “bad”, and we have to “earn” what we eat. We talk about cheat days, guilt-free foods, and the inherent evilness of carbs.

The problem? That mindset can lead kids to:

• Feel guilty about eating
• Worry too much about how they look
• Start skipping meals or hiding their eating
• Think their worth is tied to weight or food choices

Even something as small as a caregiver or teacher saying “I shouldn’t eat that” can stay in a child’s head.

Where do kids hear about diet culture?

Kids soak up this stuff from all directions:

• At home – when adults diet or talk negatively about their own bodies
• At school – when teachers label food as “junk” or praise kids for eating “healthy”
• In sports – when coaches tie performance to weight or shape
• On social media – with all the “fitspo” and wellness trends (and how these apps target adolescents).

What Can You Do to Help Your Child Improve Their Relationship with Food and Body:

Luckily, there’s a lot you can do to protect your kids from harmful food and body messages. You don’t have to get it perfect—just being more aware helps.

Keep food talk neutral

Try calling food “satisfying,” “energizing,” or “yummy” instead of “bad” or “cheat meals.”

Talk about what bodies do

Say things like “Your arms are strong!” or “That was fast!” instead of commenting on how someone looks.

Let them listen to their bodies (raise intuitive eaters!)

Teach them to notice when they’re hungry or full. All foods can fit—treats included.

Watch how you talk about yourself

Kids notice when you criticize your own body. “Innocent” comments like, “Uff, I feel fat.” “I need to lose those five pounds.” are teaching kids how to think of their own bodies. Show appreciation instead—even if it feels awkward at first.

Teach food as fuel, not a moral issue

Explain that food gives us energy, helps us grow, and connects us with others. It’s not about being “good” or “bad.” There has been a growing “moralization” of weight. Thin doesn’t mean healthy or good, just as fat doesn’t mean lazy and bad.

Diet culture is loud, but you can be louder. Helping kids build confidence with food and their bodies now can protect them for years to come. This can reduce the risk of developing disordered eating and eating disorders. It’s not about being perfect—it’s about showing them a different way.