How to talk to children about their health.
Let’s be honest this can be quite a difficult topic to discuss. You want your little ones to be confident in their bodies, and you don’t want them to end up having body image issues in the future. It doesn’t help that social media and most things they see around them give conflicting information. Body image can be a minefield for adults, lets alone young developing minds. So how exactly do you talk to your children about how to look after their health, food, nutrition, exercise and weight? Like with all things in parenting, one size doesn’t fit all but read on for a few helpful pointers on how to do this from a Pharmacist, Health Coach and Mum.
Talk about what their bodies can do
Children (and adults) can easily associate health with their appearance; being thin, having muscles or looking a certain way depending on what they have been exposed to. Even from a young age kids want to be like the princesses or superheroes they see around them. Health shouldn’t just be about how you look it is about having a body and mind that work well so they can live an active, happy, full life.
Instead talk to them about strong bones, healthy hearts, energy for playing or concentrating at school, getting enough sleep, healthy teeth. Make the conversation about how wonderful their bodies abilities are. This helps children understand that health isn’t about looking a certain way, it’s about giving their bodies the fuel they need to grow, play and feel well.
Make food a learning opportunity not a battleground
The British Nutrition Foundation stated that "a balanced, varied diet is essential to makre sure children get all the nutrients and energy they need to develop and stay healthy". A lot of parents worry about whether their children are eating enough or eating the right types of food which can lead to statements like "you must finish your veg before you can have pudding" Conversations about food start from a young age whether they are intentional or not.
Don’t shy away from the questions they may ask, if you’re not sure look up the answer together. Children are more likely to take information in and remember it if they are having fun and not feeling like they are being lectured or punished. So firstly, it’s important to have conversations about health in a relaxed and fun way. Ask them their thoughts and take time to listen. The goal isn’t to label any particular food as good or bad, it’s to help your child understand their choices and how to fuel and nourish their body. Food is also for enjoyment, culture and social occasions so children can also enjoy sweets, biscuits and chocolate here and there.
Parent Script: Try statements like:
“Bread gives us carbohydrates which our body can use for energy”
“Milk and yoghurt has calcium in it which helps our bones to be strong”
"Water helps to keep our bodies hydrated"
"Biscuits are food we can enjoy alongside lots of other foods, they contain sugar and other ingredients"
Talk about sugar without making sugar the bad guy
Sugar is a great example of a simple conversation becoming a learning opportunity. Visit our other blog post on sugar and take a look at our Sugar Detective Adventure Workbook and Parents Guide.
Make movement about fun, not about losing calories
The take home message should be "we move our bodies because our bodies enjoy moving and movement keeps us healthy. Children don't need to think about physical activity as something they have to do to burn off food, they need to do activities that they enjoy. Bonus points if the activity is something the whole family can do together. For school aged children, the NHS recommends around 60 minutes of physical activity each day and this can be spread throughout the day.
Be careful when talking about weight
This is probably one of the most important conversations you will have as a parent. Children are exposed to so many different messages about body sizes from TV, social media, friends and even from just listening to adults. They listen even when we don’t realise they are listening. If weight does become a conversation, keep the conversation about health rather than appearance. The NHS advises that talking openly about weight in a kind and supportive way can help prevent children feeling that weight is something to be ashamed of.
Parent script:
Try statements like:
“I’m grateful my legs carried me on that walk today”
“My body has been working hard today, I think it needs some rest”
If you're concerned about your child's growth or weight, speak to your GP or school nurse rather than trying to manage the issue alone.
These conversations don’t all have to happen at once; take small wins every day. If you’d like some support our conversation cards and printable activities are designed to make talking to your children about health feel natural and fun.
Resources for parents: