3 Ways to Help Your Kids Have a Healthier Body Image This School Year

3 Ways to Help Your Kids Have a Healthier Body Image This School Year

If you’ve ever cringed at something your kid came home saying about food or their body after a day at school… friend, I get it.

I’ll never forget the day my son—fresh out of kindergarten—waltzed through the door clutching a worksheet from his “healthy eating lesson.” He proudly showed me where he had circled the “healthy” foods and X’d out the “unhealthy” ones, just like the teacher told him to.

Cue the deep sigh, the slow sink into my chair, and the eye roll (yes, all three happened in quick succession 😅). As a food freedom dietitian and mama who works hard to teach my kids that all foods are morally neutral, this worksheet felt like a flashing neon sign for one of those “We need to talk” moments.

Because here’s the deal—those kinds of messages? They don’t just stay on the worksheet. They sink deep into our kids’ little hearts and minds, shaping how they see food… and eventually, how they see themselves.

And as much as we want to wrap them in bubble wrap and keep them from ever hearing a negative thing about food or bodies, the truth is… we can’t control every message they hear. But what we can do is shape what they hear and experience in our homes.

That’s why today, I’m sharing three powerful, practical ways you can help your kids build a healthier body image this school year—no Pinterest-perfect pantry or nutrition degree required. 🙌

Why Body Image Starts at Home (Yes, Even for Little Ones)

Our homes are the very first place our kids start forming beliefs about their bodies.

Whether it’s how we talk about our own bodies in front of them, the food we put on the table, or the comments we make (even unintentionally), they’re watching and listening.

Think of it like planting seeds. The words we use, the tone we set, and the examples we live out are all seeds our kids will grow from. And those seeds will bear fruit—either in the form of body confidence and self-compassion… or in the form of body shame and self-criticism.

So let’s make sure we’re planting the kind that grows confidence, truth, and joy. 🌱

1. Talk About Food and Bodies Differently

Imagine for a second that someone critiqued your outfit every single time you got dressed.

“Oh, you look so much better in black.”
“That pattern makes you look…” (fill in the blank)

Even if the comments weren’t meant to be mean, it would start to feel like a lot of pressure, right? That’s exactly what happens to kids when we constantly label foods as “good” or “bad,” “clean” or “junk.”

Instead of using moralizing terms, let’s shift to neutral, descriptive language.

Here are a few swaps you can try:

• Instead of “Cookies are a treat,” say: “Cookies taste sweet and give us quick energy.”
  
  
• Instead of “Carrots are good for you,” say: “Carrots have vitamin A, which helps your eyesight.”
  
  
• Instead of “This food is bad,” say: “This food doesn’t give me much lasting energy, but I still enjoy it sometimes.”
  
  

Kids’ brains are like sponges—soaking up how we talk about food even more than what we say. If we attach morality to food, they start attaching it to themselves: “If this food is bad and I eat it… am I bad?”

Nope. Not on our watch. 🙅‍♀️

2. Model a Healthy Relationship with Your Own Body

Here’s a humbling parenting truth: Your kids are your mirror.

If you groan every time you put on jeans, they’ll notice.
If you skip meals because you “were so bad yesterday,” they’ll notice.
If you pinch your stomach in the mirror, they’ll notice.

I’ll never forget the day my 2-year-old was in her car seat at a red light. The light turned green, the car in front of us didn’t move, and from the back seat I hear: “Move it, people!” 😳 I about choked trying not to laugh. She had heard ME say it before—and she repeated it without a second thought.

That’s exactly how kids pick up on our body talk, too. They don’t filter it, they just absorb it.

And friend, you don’t have to love your body to model respect for it. Scripture actually calls us to something even better—body trust and stewardship. Loving our bodies isn’t the goal; honoring God with our bodies is.

Start small:

• Speak respectfully about your body in front of your kids, even on hard body image days.
  
  
• Avoid negative comments about weight or size.
  
  
• Share ways you’re caring for your body (“I’m going to bed early so I have energy tomorrow” instead of “I need to lose weight”).
  
  

If modeling this feels impossible because your own body image needs healing—this is exactly what we work on inside The Joy-Filled Eater LIVE. We dive deep into body image, food freedom, and faith so you can break free from the cycle of shame and comparison… for you and for your kids.

3. Pack a Variety of Foods—Nourishing & Play Foods

This one might surprise you, but what you pack in your kids’ lunchboxes can shape their body image.

Why? Because labeling certain foods as “off-limits” or “only for special occasions” can make kids distrust their own hunger cues… and link certain foods to shame.

Instead, pack both nourishing foods and play foods (my term for the things diet culture might call “junk” or “treats”).

Here’s why I love the term play food:

• “Junk food” sounds negative, like you’re doing something bad.
  
  
• “Play food” sounds fun, joyful, and… normal.

Just like playtime, play foods can be enjoyed and have benefits (even if they’re not super nutrient-dense). We wouldn’t play all day every day, but we do make time for it because it’s good for our hearts and minds.

So toss in that cookie or bag of chips alongside the turkey sandwich and apple slices. Make it normal—not a bribe or a reward.

When kids know they have permission to enjoy all kinds of food, they’re less likely to sneak it, binge on it, or feel guilty about it later.

Quick Recap

To help your kids build a healthier body image this school year:

1. Talk about food and bodies differently — Use neutral, descriptive language instead of moralizing terms.
   
   
2. Model a healthy relationship with your own body — Respect your body in front of your kids, even if you’re still on your own healing journey.
   
   
3. Pack a variety of foods — Include both nourishing and play foods without guilt or shame.
   
   

Friend, you’re not just feeding your kids—you’re shaping their beliefs about worth, identity, and the goodness of the bodies God gave them.

Ready to Go Deeper?

If this resonated with you and you want to learn exactly how to break free from food rules, stop obsessing over your body, and model confidence for your kids, I’d love to invite you to join Joy-Filled Eater Live.

👉 Click here to learn more and grab your spot

And hey—before you go—don’t forget to leave a 5-star rating and review for the Faith-Filled Food Freedom podcast on Apple Podcasts. It helps reach other women who are struggling with food and body anxieties so they can find freedom faster!