Uncover the Allure of Comfort Food: 5 Tips for Nurturing Your Child’s Healthy Relationship With Food

Understand why children seek comfort foods and how to handle these preferences in a healthy way

What is a “comfort food”?

Comfort food is more than just a meal because it’s deeply tied to emotions, memories and a sense of security. Comfort food can be an experience in and of itself that goes beyond nutrition. For adults, it might be a bowl of warm soup on a rainy day or a childhood dessert that brings back fond memories.

My own comfort food is flour tortilla drizzled with honey and cinnamon and toasted lightly in the broiler. My mother used to make this as a treat for me as a child. Even as an adult, I find myself gravitating toward it as a snack. It reminds me of a time in my life when things were simpler; when I was cared for instead of being the carer.

For children, comfort food often plays a significant role in their developing relationship with food and can influence their eating habits for years to come.

Comfort food is typically associated with warmth, nostalgia, and a feeling of satisfaction (like my honey tortillas). It often includes foods that are rich, sweet, or familiar, like macaroni and cheese, homemade cookies, or chocolate.

While comfort foods can provide emotional comfort, they can also become a point of concern when children start relying on them for reasons beyond hunger.

Children naturally gravitate toward comfort food because it provides immediate pleasure. Whether they are feeling sad, bored, or in need of reassurance, a favorite treat can feel like a small act of love.

However, as parents and caregivers, it’s important to ensure that comfort food remains a positive part of a balanced diet rather than a coping mechanism for emotional distress.

Encouraging a Healthy Relationship with Comfort Food

Rather than banning or restricting comfort foods, which can make them more desirable, the key is to foster a balanced approach. Here are some strategies to help children develop a healthy relationship with comfort food:

1. Normalize Comfort Food Without Making It the Focus

Children should understand that all foods have a place in a healthy diet. Labeling certain foods as “bad” or “off-limits” can create a sense of deprivation, which may lead to overindulgence when given the opportunity. Instead, treat comfort food as an occasional part of meals rather than a forbidden reward.

2. Avoid Using Food as a Reward or Punishment

Tying food to behavior can lead to emotional eating habits. For example, saying, “If you behave, you’ll get ice cream,” teaches children that food is a prize rather than nourishment. Instead, offer praise and non-food rewards for positive behavior.

3. Teach Mindful Eating

Encourage children to enjoy their comfort food without distractions, like screens or rushing through meals. This helps them recognize hunger and fullness cues, preventing mindless overeating. Ask questions like, “What do you like about this food?” to make them more aware of their choices.

4. Balance Comfort Food with Nutrient-Dense Options

If a child loves chocolate, rather than forbidding it, pair it with a healthy meal. For instance, a small piece of dark chocolate can be part of a lunch that includes fruits, vegetables, and protein. This teaches them that all foods can fit into a well-rounded diet.

5. Introduce Comforting Alternatives

Not all comfort foods have to be high in sugar or processed ingredients. A warm bowl of oatmeal with cinnamon, baked sweet potato fries, or homemade banana ice cream can provide the same cozy feeling without excessive sugar or unhealthy fats.

Related reading: 3 Children’s Feeding Mistakes You Need to Stop Making

What to Do If a Child Becomes Fixated on Comfort Food

If a child constantly craves one specific food, it may be a sign that they need more variety in their diet or an alternative way to cope with emotions. A good approach is to validate their feelings while offering different options. For example, if they ask for chocolate every day, acknowledge their love for it but introduce them to other enjoyable snacks like yogurt with honey or fruit with nut butter. Serve chocolate alongside a balanced meal in order to neutralize its allure.

Additionally, leading by example is crucial. If children see parents enjoying a variety of foods and not restricting or obsessing over comfort food, they are more likely to develop a healthy perspective on eating.

Discover strategies for handling children’s food preferences while balancing comfort and nutrition with BLW Meals app. Download it here!