Promoting Positive Body Image in Your Child: A Guide for Parents

Body image involves how individuals perceive, think, and feel about their bodies. It plays a significant role in a child's overall mental health and self-esteem. For children and teenagers, developing a healthy body image can be challenging, as they are often exposed to unrealistic and harmful beauty standards. Body image concerns are increasingly recognized as a public health issue, affecting both girls and boys, beginning as early as age four (Gardam et al., 2023). A negative body image significantly increases the likelihood of your child developing low self-esteem, depression, or eating disorders (Damiano et al., 2015). So, what can you do to promote positive body image in your child?

Your Role as a Parent

Children often mirror the attitudes and behaviors of their caregivers. If you frequently criticize your own body or express dissatisfaction with your looks, your child may internalize these messages and begin to view their own body similarly. Even casual comments about dieting, weight, or "getting in shape" can have a lasting impact on your child’s body image. Here are a few tips for reflecting on your own body image and promoting a positive outlook in your child.

Demonstrate Healthy Habits Without Focusing on Your Appearance

Engage in activities like exercise, eating nutritious foods, and practicing self-care, but frame them as actions that promote strength, energy, and mental clarity, rather than focusing on how they will change your body. This will encourage your child to focus on the function of their body and all the ways it supports them, rather than the appearance of their body.

Embrace Intuitive Eating

One of the most harmful aspects of our relationship with food is categorizing foods as "good" or "bad." When children hear these labels, they can develop a fear of eating certain foods or feel guilt when they do. Rather than saying "No more sweets and junk food," reframe the conversation to focus on balance: "It’s okay to enjoy this treat, and it’s also important to eat nourishing foods to help our bodies feel strong and energized." Intuitive eating focuses on eating based on internal hunger and satiety cues. It can improve your child’s physical and mental health (Dowling et al., 2024). This means encouraging mindful eating— instead of forcing your child to clear their plate, encourage them to take a few bites and then "check in" with their body to see if they’re still hungry. Lastly, normalize all foods and teach your child that everything can be enjoyed in moderation. When foods are presented as forbidden or highly restricted, it can create a sense of scarcity, making children feel like they need to overindulge when they finally get access to them. Instead, show them that all foods can be part of a balanced and enjoyable diet when eaten mindfully.

Encourage Critical Thinking About Media and Body Image

Teaching your child to think critically about the media they consume and how it relates to them can help mitigate some of the harmful effects of today's body and beauty standards portrayed in the media. Teach your child to question images by asking, "Do these reflect real life?" or "Why is this image being promoted?" Discuss how media often showcases an idealized, curated version of life, and emphasize that these portrayals don’t reflect the diversity of bodies in the real world. By encouraging this mindset, you can help your child recognize the influence of media on body image and foster a healthier, more realistic sense of self.

Avoid Comparisons

Whether it’s about your own body or someone else’s, one of the most important things you can do to protect your child’s body image is to avoid making comments and comparisons. Commenting on how someone else’s body looks—whether friends, celebrities, or family members—can create expectations and unnecessary pressure. Instead of saying, "Your friend is very muscular, she’s in great shape!", frame the conversation around what feels good and is healthy for your child: "Let’s find an activity that makes you feel strong and happy!"

Practice Self-Love and Acceptance

When you’re in your child’s presence, emphasize that you value yourself for your talents, kindness, and character, not just your appearance. Compliment your achievements and qualities beyond physical traits. For example, instead of commenting on how your body looks after going to the gym, you could say, "I’m proud of how strong I feel after a workout." This also helps inform your child that physical activity is an enjoyable way to honor your body rather than a chore to change one's appearance.

Conclusion: Building a Foundation for Positive Body Image

Promoting a positive body image in your child is important for their mental well-being but also to help them develop a strong foundation for navigating the pressures of societal beauty standards. As a parent, you play a significant role in shaping your child’s body image, as children often mirror their parents and internalize the messages they receive. By demonstrating healthy habits, embracing intuitive eating, encouraging critical thinking about media portrayals, and practicing self-love, you can help your child cultivate a balanced and healthy relationship with their body. Cultivating a positive body image is not a one-time effort but an ongoing process of nurturing your child’s self-esteem and reinforcing the importance of valuing themselves for who they are, rather than how they look. With your guidance, your child can grow into a confident individual who has a healthy relationship with food and appreciates their body.

Damiano, S. R., Gregg, K. J., Spiel, E. C., McLean, S. A., Wertheim, E. H., & Paxton, S. J. (2015). Relationships between body size attitudes and body image of 4-year-old boys and girls, and attitudes of their fathers and mothers. Journal of Eating Disorders, 3(1). https://doi.org/10.1186/s40337-015-0048-0Dowling, M. L., Hubbard, M. E., & Agnihotri, R. (2024). Association of Parent and Child Intuitive Eating: A Scoping Review. American Journal of Lifestyle Medicine. https://doi.org/10.1177/15598276241279223Gardam, O., Kokenberg-Gallant, L., Kaur, S., John, E. St., Carbonneau, N., & Guimond, F.-A. (2023). Parent and Child Influence in Body Image Dissatisfaction: The Moderating Effect of Parent Acceptance of the COVID-19 Pandemic. Body Image, 45. https://doi.org/10.1016/j.bodyim.2023.02.012