Teenage years are full of change – physically, emotionally, socially – and for many, this is the time when body image and eating habits start to feel complicated.
It’s also a time when food messages come from everywhere: social media trends, friends, gym culture and even school. Some are helpful – but many are not.
As a parent, it can feel tricky to know what to say or do. You want your teen to be healthy, but also to feel relaxed and confident around food – not stressed, confused, or restricted.
This article shares some practical ways to help teens build a positive relationship with food that supports their wellbeing for life.
1.Focus on What Food Gives, Not What It Takes Away
Instead of talking about food in terms of “good” vs “bad” or “healthy” vs “unhealthy”, try shifting the conversation to what food can do for the body and mind.
Try phrases like:
- “This will help you feel more energised during training.”
- “Let’s add something with protein so you stay full for longer.”
- “That smoothie looks colourful – your brain will love that!”
This approach encourages curiosity and nourishment, rather than fear or guilt.
2.Make Food Neutral, Not a Reward or Punishment
Avoid using food as a bribe (“If you eat your vegetables, you can have dessert”) or punishment (“You’ve had enough sugar today”).
All foods have a place. And when you take away the emotional charge from food, it helps teens learn to trust their own hunger and fullness cues.
Tip: Serve treats alongside meals sometimes – not as “rewards”, but as part of a balanced approach.
3.Watch Out for Hidden Diet Culture
It can sneak into everyday language – comments about “burning off” food, calling someone “good” for choosing a salad, or worrying about carbs.
These messages can shape how teens feel about their bodies and influence disordered eating patterns.
Instead, encourage body respect, movement for joy, and food as fuel—not something to earn.
4.Create a Safe Space to Talk
Teens don’t always want direct advice. But they do need to feel heard.
Let them know it’s okay to talk about body worries, food confusion, or pressure they might feel. Keep your tone curious, calm, and open.
Try:
- “I’ve noticed you haven’t been eating much lately—how are you feeling?”
- “There’s so much confusing food stuff online. Want to talk about it?”
- “Your body is doing so much growing right now. Let’s make sure it’s getting what it needs.”
You don’t have to fix everything – but your support makes a big difference.
5.Model a Relaxed Approach to Food
Teenagers absorb more than we realise. How you talk about your own eating, exercise, and body can shape how they see themselves.
- Avoid dieting or negative body talk around the house
- Eat together when possible – mealtimes can be a calm, grounding moment in the day
- Celebrate variety, flexibility, and food as connection—not just control
When to Seek Support
If you notice:
- Sudden weight changes
- Skipping meals or obsessive food habits
- Constant negative body talk
- Increased anxiety around eating
- Excessive focus on “clean” or “healthy” eating
…it might be time to reach out to a qualified professional. Early support can make all the difference.
