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how to encourage teens to talk about food
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How to Encourage Your Teen to Talk About Food

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How to encourage your teen to talk about food-there are some helpful tips……..Talking to your teen about food can feel like walking on eggshells. You want to encourage healthy habits, but every time you bring it up, they shut down—or worse, the conversation turns into a battle. If this sounds familiar, you’re not alone. Many parents struggle with this, and the good news is, there are ways to foster open, productive discussions without making food a point of tension. I’ve Been There Too… I remember working with a mom who was deeply concerned about her teenage daughter’s eating habits. Every time she asked about what her daughter was eating, the conversation either ended in silence or frustration. “I just want to make sure she’s healthy,” she told me. “But the more I try to talk about it, the more she pulls away.” This is such a common struggle. Parents come from a place of love and concern, but teens often interpret these conversations differently. That’s why finding the right approach is key—it’s not just what you say, but how you say it. Why Teens Shut Down Around Food Conversations There are many reasons a teen might avoid talking about food and eating habits: How to Encourage Healthy Eating Without Pushing Them Away 1. Make Food a Neutral, Low-Pressure Topic Instead of asking, “Did you eat enough today?” or “Are you sure that’s a healthy choice?” try shifting the focus. Talk about food in a relaxed, everyday way—mention a new recipe you’re excited to try, ask if they want to help plan meals, or invite them to cook with you. 2. Lead by Example Teens watch what we do more than they listen to what we say. If they see you enjoying a variety of foods, eating without guilt, and focusing on overall well-being instead of weight, they’ll absorb those messages over time. 3. Give Them Autonomy Instead of micromanaging their food choices, offer guidance and let them take the lead. Try phrases like, “Would you rather have eggs or yogurt for breakfast?” instead of “You should eat more protein in the morning.” This gives them a sense of control while still encouraging balance. 4. Focus on the Bigger Picture Rather than emphasizing weight or specific foods, talk about how food supports their life. If they’re an athlete, discuss how good nutrition fuels performance. If they struggle with focus, mention how balanced meals can help with energy and concentration. Keep the conversation positive and relevant to their interests. 5. Create an Environment That Supports Healthy Choices Actions speak louder than words. Keep nutritious foods easily accessible, make family meals a positive experience, and normalize variety. If your teen sees these habits as part of everyday life rather than a “should” or “must,” they’re more likely to adopt them naturally. How to Encourage Your Teen to Talk about Food: When to Step Back If your teen continues to resist talking about food, forcing the issue can do more harm than good. Instead, focus on building trust and creating a safe environment where they feel comfortable opening up when they’re ready. If you’re concerned about their eating habits or suspect deeper issues, consider reaching out to a professional for guidance. How to Encourage Your Teen to Talk about Food: Final Thoughts & Next Steps Conversations about food don’t have to be stressful. By making small shifts in how and when you talk about eating, you can support your teen in developing a balanced, lifelong relationship with food—without the power struggles. Download my FREE guide here: 4 Step Guide: How to Talk to Your Teen about Their Eating Habits….without making it worse. If this is something you’re struggling with, you don’t have to navigate it alone. I work with parents to help them feel confident in supporting their teen’s health and well-being—without conflict or shame. Visit my website for expert guidance and resources to help families implement healthy habits for both mental and physical well-being 📆 Let’s chat! Book a free consultation to explore how I can support you and your teen. Click here to schedule a time.

Break free from diet culture: How to foster a healthy body image for your kids
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How to save teens from bully for being overweight

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As a health educator for over 30 years, I have spent my career promoting healthy behaviors, to prevent chronic disease. A majority of chronic disease is caused by overweight and obesity thus, I have spent years teaching about its dangers and promoting prevention behaviors as well. However, when it comes to helping teens, we need to be especially considerate of the words we choose. As a parent or health care provider, what you say matters. If you are concerned about a teen’s weight, please choose your words carefully. Here is some advice on how to handle weight and foods concerns with a kid. WHY WORDS MATTER Avoid any mention of their weight or eating behaviors. Any comments about a kid’s weight can trigger unhealthy behaviors such as skipping meals, fasting, obsessing about calories, purging, and overexercising. Model positive body talk yourself. Be mindful about what you say about your body and weight. Make “fat” and “diet” bad words in your own vocabulary. Be mindful of mental health. Have you noticed your child being overly concerned with food, calories, or fat consumption? Have you noticed any emotional eating or negative body talk? Is it something you can help turn around or is it bigger? If your child needs a therapist, think of it as a strong tool for them to have in their ever growing tool box. It isn’t a weakness. If you notice any of these behaviors, reach out to a health professional to help your child find healthy coping techniques. Avoid teasing about what or how much they are eating. Teasing during adolescence is associated with unhealthy weight-control behaviors and binge-eating in adults. Talk about portion sizes on food labels in a positive and conversational way. Avoid lecturing or criticizing your child’s food choices. Encourage kids to listen to their body and eat when hungry and stop when full. Always encourage three meals a day. Skipping meals often leads to overeating later. TIPS FOR POSITIVE CONVERSATIONS F is the “F word” for “fat”. No need to say “obese” either. “Fat shaming” — weight bias and discrimination — is all too prevalent in our world. Discuss your effort to avoid these labels with other family members, friends and your child’s doctor and ask that they also avoid these labels. Ditch the scale. The focus should be on health, not on the number on the scale. Increased frequency of self-weighing during high school may damage a teen’s self-esteem and mental health. Frequently remind your child of their strengths and unique qualities which can help with self-esteem and even resilience when they have a challenge in their life. It will reinforce the importance of knowing our strengths so we can connect to them to help power through tough times. PROMOTING HEALTHY EATING HABITS Avoid the “D” word. Half of all teenage girls and 1 in 4 teenage boys have tried dieting. Teens who diet have lower self-esteem, feel less connected to their families and schools, and feel less in control of their lives. Dieting is a risk factor for both obesity and eating disorders. Making changes in food choices is not the same as dieting. Take your child grocery shopping to teach them how to choose foods for well-balanced meals. Demonstrate healthy food talk. No foods are bad vs. good. Rather, there are “growing foods” and “sometimes foods.” I have found kids really relate well to these categories. If you need help explaining to kids how important “growing foods” are in helping their bodies stay healthy and how they actually make kids grow, please email me for a consult Siah_fried@yahoo.com. Promoting healthy habits in teensBody Image in teensTalking to teens about healthy weightAvoiding diet talk with kidsSupporting teen mental healthHow to discuss food with teensHealthy eating habits for teensRisks of fat shaming and dieting in teensTips for positive food conversations siah fried I am a Parent Health Coach. I support parents of children working through eating disorders, disordered eating, body image & nutrition challenges. With 30 years as a clinical health educator as well as 17 years as a health, nutrition, and women’s health professor, author, researcher, and family member of eating disorder survivors, I am here to help.

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Balanced Eating: A Healthier Approach to Nutrition and Well-Being

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My philosophy toward nutrition aligns with creating a balanced approach to eating. By refraining from categorizing foods as strictly “good” or “bad,” we foster a healthier relationship with food. Instead, we can refer to less nutrient-dense foods as “sometimes foods.” This shift in language helps to normalize all food choices and lessens the emotional weight associated with them. It encourages individuals to view eating as a source of nourishment and enjoyment rather than a source of guilt or anxiety. By developing this mindset, we can significantly reduce the risk of disordered eating and support a more positive body image. Ultimately, it’s about cultivating resilience and understanding that nutrition is just one aspect of our overall well-being.

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