The other day, one of my patients shared a story that made us both laugh—and then pause.

She had started eating healthier and going on evening walks, which was great.

But one night her 7-year-old daughter stopped her mid-meal bite and asked, “Mommy, are you on a diet?”

Cue the awkward silence.

It wasn’t malicious—just honest kid observation. But it reminded my patient (and reminded me) that our kids are always watching, listening, and picking up way more than we think. How we talk about our health—especially when it involves weight—can shape how our kids view their own bodies for years to come.

Research suggests that children as young as 3 years old can have body image issues.

So how do you talk to your kids about your health without making them self-conscious or anxious about their own bodies?

1. Lead With Health, Not Weight

Start by reframing the conversation. You’re not “trying to lose weight because you don’t like how you look”—you’re working on building healthier habits to feel stronger, more energized, and to stay active with your family.

Say this instead: “I want to be able to play with you at the park without getting tired so quickly!” or “I’m focusing on foods that help my body feel its best.”

Keep the focus on function and feelings, not on numbers or appearance.

2. Avoid Negative Self-Talk

Children mirror what they hear. If you say, “Ugh, I look so gross,” they internalize that as a way to talk about bodies. Instead of focusing on what you dislike, try to model a positive or at least neutral way of discussing your body.

Even if you’re having a tough day, try to say: “I’m feeling low-energy today, so I’m going to go for a walk and eat something nourishing.”

This teaches kids how to respond to challenges with self-care rather than criticism.

3. Keep “Good” and “Bad” Foods Off the Table

Not literally, of course! But labeling foods as “bad” or “cheat meals” can create confusion and shame for kids. Instead, talk about how different foods serve different purposes—some give energy, others are fun treats, and all have a place in a balanced life.

You could say: “This meal is helping me fuel up for the day.” or “We’re having something fun for dinner tonight!”

This keeps food from being moralized and helps children understand moderation.

4. Share Your Wins Thoughtfully

If you’re seeing success—whether that’s more stamina, better sleep, or clothes fitting differently—it’s OK to celebrate that. Just be thoughtful about how you frame it in front of kids.

Example: “I’ve been drinking more water and moving more, and I’ve been sleeping so much better!”
NOT: “I finally lost 10 pounds—I was starting to look gross!”

That subtle shift can help children understand that health is multi-dimensional—not just tied to the scale.

5. Encourage Movement as Joy, Not Punishment

You may be exercising more as part of your plan, and your kids are likely watching. Consider inviting them to join—but make it about having fun, not “burning calories.”

Try: “Want to walk the dog with me and pick a podcast to listen to?” or “I’m doing a dance video—come be silly with me!”

This reinforces that moving your body is a celebration of what it can do, not a penalty for what you ate.

6. Let Them In (A Little)

Depending on your child’s age, you can talk to them about your goals—but again, frame it around energy, health, and long-term wellness.

If they ask questions, try: “I’m working with a healthcare provider to make some changes that help my heart and joints feel better” or “I want to be strong and active as I get older.”

This keeps the discussion fact-based and grounded in care rather than appearance.

7. Be Prepared for Questions—And Be Honest

If your kids catch on and ask things like, “Are you on a diet?” or “Why don’t you eat cookies anymore?” you don’t have to panic.

Honesty (without oversharing) goes a long way: “I’m working on eating in a way that makes me feel good. You don’t have to eat like me—I’m doing what’s best for my body right now.”

Kids respect honesty and will remember how you made them feel safe, even while making changes.

Final Thoughts

Going on a health journey doesn’t have to mean passing on diet culture. In fact, it can be an amazing opportunity to model balance, self-care, and emotional intelligence to your children.

They’ll remember how you treated your body—with kindness, intention, and love.

If you’re ready to take the next step in your own journey—with guidance, support, and a plan tailored for real life—book a free consultation with The A-List Clinic today.
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