8 Tips on how to share messages about food during the Holidays 

Photo credit: The Healthy Fish

It’s that time of year: holiday festivities, special activities at school, get-togethers with friends and family, and, of course, lots of delicious food. However, with the abundance of sweets, treats and decadent dishes, a pervasive and harmful aspect of our society is often heightened — food shaming. During the holiday season, this becomes particularly potent as food is often a centrepiece of our gatherings. Without being aware of it, and often with very good intentions, we can convey guilt-inducing messages. These messages can impact the children around us since they think in very concrete terms, so labelling a food as “good” or “bad,” or even talking about compensatory behaviour after eating certain types of food, can easily make them feel ashamed of what they eat. Here are a few examples of these  messages to avoid:   

“Christmas is my cheat day!”   

“This food is so good I’ll have to go on a diet in January.”

“I’m getting fat just looking at this spread!”

“This recipe is so full of butter, but it’s worth it!”

“I have to save my calories for this evening’s dinner.”  

Eliminating shameful messages during the holidays is important for fostering a healthy relationship with food and promoting a positive body image. Here are eight strategies to help downplay these messages:  

LEAD BY EXAMPLE  

Adults should refrain from discussing diets, weight or appearance in front of children. Try to model positive behaviours and attitudes toward food and body image.   

SET A POSITIVE TONE  

Encourage a positive and accepting attitude toward food and body diversity. Emphasize that all bodies are unique and deserving of love and respect.   

USE NEUTRAL LANGUAGE  

When talking about food or eating, use neutral and non-judgmental language. Avoid phrases that categorize food as “good” or “bad.”  

CHANGE THE CONVERSATION  

When someone starts talking about diets or weight, redirect the conversation to more positive and inclusive topics. For example, discuss holiday traditions, shared experiences or other non-food related subjects.  

FOCUS ON ENJOYMENT  

Encourage discussions about the pleasure of eating and the social aspects of sharing meals. Talk about how food can be delicious, satisfying and a source of joy.  

ACKNOWLEDGE FEELINGS  

If children express concerns or questions about their bodies or eating habits, provide a safe and open space for them to share their feelings without judgment.  

CELEBRATE ALL BODIES AND SIZES  

Reinforce the idea that people come in all shapes and sizes, and that everyone’s body is unique and worthy of respect.  

EMPOWER CHILDREN TO LISTEN TO THEIR BODIES  

Teach children that they have the autonomy to make choices about their bodies and their relationship with food. Encourage self-awarenessand emphasize the importance of following their hunger and fullness cues.  

The holiday season is an excellent time to reinforce positive values and attitudes toward food and body image. By fostering a healthy and respectful environment, you can help children develop a lifelong appreciation for their bodies and a balanced approach to eating.