Building Healthy Relationships with Food

The foundation for a lifetime of healthy eating habits

3 min read

It Starts with You: Modeling Behavior

Your relationship with food has a powerful influence on your child. They are watching how you talk about food, how you talk about your own body, and the emotions you associate with eating. The most effective way to raise a competent, happy eater is to be one yourself.

Eat a variety of foods: Let your child see you enjoying a wide range of fruits, vegetables, and other healthy foods.
Avoid negative self-talk: Refrain from talking about dieting, feeling "fat," or labeling foods as "good" or "bad" in front of your child. All foods can fit into a healthy diet.
Enjoy food: Show that food is a source of pleasure, culture, and connection, not just fuel.

The Language of Food: Dos and Don'ts

The words we use around food matter. Using neutral, descriptive language helps children develop their own preferences without judgment.

Do: Use Neutral Language

"Broccoli is crunchy and green."
"This yogurt is smooth and tangy."
"Let's listen to our tummies."
"All foods give us energy to play."

Don't: Use Moralizing Language

"Vegetables are 'good', cookies are 'bad'."
"You have to eat your dinner to get a 'treat'."
"Don't eat that, it will make you fat."
"You're a good boy for cleaning your plate."

Practical Tips for Positive Mealtimes

Here are some simple ways to put these ideas into practice and make mealtimes a positive experience for everyone.

Strategy	Why It Works
Eat Together	Including your baby in family meals is a powerful learning tool. They love to watch and copy you, and sharing this time together makes them feel secure and included.
Embrace the Mess	Letting your baby touch, smell, and play with their food is a vital part of learning. It can be messy, but this sensory exploration helps them become more comfortable with new foods.
Offer Variety, Without Pressure	Continue to offer a wide range of healthy foods, even those your baby has rejected before. It can take many tries for a child to accept a new taste. The key is to offer it without any pressure to eat it.
Avoid Rewards and Bribes	Using food as a reward (e.g., "eat your broccoli and you can have dessert") can create an unhealthy dynamic. It teaches children that some foods are "good" and others are "bad," and can lead to them overeating the reward foods.
Keep it Calm and Positive	Try to make mealtimes a relaxed and happy occasion. Turn off the TV, put away phones, and focus on connecting with each other. A calm environment makes for a happy eater.

Recognizing When They’re Full

Learning to spot your baby’s fullness cues is just as important as recognizing their hunger signals. Signs that your baby has had enough might include:

Turning their head away
Keeping their mouth closed
Pushing the spoon or food away
Becoming easily distracted or fussy

When you see these signs, it’s time to end the meal. Respecting their cues teaches them that you trust their appetite, which is a wonderful foundation for a healthy relationship with food.

References & Further Reading

This guide draws on current UK and international guidance. The sources below are the ones we used to write this guide — and they are also great places to explore if you'd like to learn more.

Eating Well: The First Year — A Guide to Introducing Solids and Eating Well up to Baby's First Birthday (2024)First Steps Nutrition Trustwww.firststepsnutrition.org/eating-well-in-the-first-year
Weaning — Best Start in LifeNHS (National Health Service, UK)www.nhs.uk/best-start-in-life/baby/weaning/
Complementary Feeding (Weaning) — Food Fact SheetBritish Dietetic Association (BDA)www.bda.uk.com/resource/complementary-feeding-weaning.html
Feeding in the First Year of Life — SACN Report (2018)Scientific Advisory Committee on Nutrition (SACN) / UK Governmentwww.gov.uk/government/publications/feeding-in-the-first-year-of-life-sacn-report
Complementary Feeding — Health Topic OverviewWorld Health Organization (WHO)www.who.int/health-topics/complementary-feeding