Children and Eating - Developing Non-Disordered Eating Habits
As an eating disorder therapist, I get a lot of questions from parents about how to feed children and how to prevent eating disorders. How do you handle a picky eater? What feeding errors can make your child too thin? Should you worry about your child's weight? How do you raise a child who is a joy to feed? What can you do about a child who does not eat fruits and vegetables? How can you raise children who trust themselves and their bodies? What is the role of the parent/child in terms of aiding feeding and exercise?
First, let's talk about the importance of family meals. Eating together as a family is more than just sharing food—it's about connecting, modeling healthy eating habits, and creating a positive environment around food. Make it a priority to have meals together as often as possible. This doesn't mean every meal has to be a grand affair. Even simple meals can become special when shared with family.
Planned snack times are another great strategy. Instead of letting your child graze throughout the day, set specific times for snacks and sit down to enjoy them together. This not only helps regulate their appetite but also reinforces the idea that eating is a mindful activity, not something to be done on the run. Speaking of which, avoid eating on the run whenever possible. Sit down and savor your food, and encourage your children to do the same.
When it comes to food, banishing the concept of "forbidden foods" is crucial. Instead of completely cutting out treats or less healthy options, introduce them in moderation. This way, they don't become something special or sought after, but just another type of food that can be enjoyed occasionally. This helps prevent the allure and potential overeating of these foods when they are finally allowed.
Modeling healthy eating habits is one of the most powerful tools you have as a parent. Let your children see you eating a variety of foods and talking positively about them. Never talk badly about your weight or theirs. Instead, focus on how different foods make you feel. For example, you might say, "I love how fresh and energized I feel after eating a salad," rather than, "I need to eat this salad to lose weight."
It's also important to create a balanced approach to eating. Encourage your child to listen to their body's hunger and fullness cues. This helps them develop a healthy relationship with food and their bodies. If your child is a picky eater or refuses to eat fruits and vegetables, try to introduce these foods in a fun and appealing way. Sometimes involving them in the preparation process can make them more interested in trying new foods.
Remember, the goal is to raise children who trust themselves and their bodies. They should feel confident in their ability to make healthy choices and understand that all foods can be part of a balanced diet. The role of the parent is to provide a variety of healthy options and to model positive eating behaviors without imposing strict rules or creating a negative atmosphere around food.
If you are concerned that your child's eating issues are more serious and might indicate an eating disorder, I recommend talking to an eating disorder specialist. At Wilson Counseling, we can help you determine the best course of treatment for your children if they are struggling with disordered eating or body image issues.
Raising a child who is a joy to feed is about more than just food. It's about fostering a healthy relationship with eating, creating positive experiences around meals, and nurturing a sense of trust in their own bodies. With these tips, you can help your child develop lifelong healthy eating habits and a positive relationship with food.
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In addition to Parent Counseling and Eating Disorder Therapy, we have other mental health services that we offer at our Houston, TX counseling office. Our services are available for adults, children, and teens. For individuals, we offer Infertility Counseling, Perinatal and Postpartum Treatment, Teen Counseling, Parenting Counseling, and Family Therapy. As well as ADHD Treatment, Autism Therapy, Eating Disorder Therapy, School and College Counseling, Trauma Therapy, PTSD Treatment, EMDR Therapy, Chronic Pain Therapy and LGBTQ+ Counseling. Our caring therapists also offer Career Counseling, and LPC Supervision. All of these services are also available through Online Counseling throughout Texas.
The advice in this blog is not a substitute for professional counseling.