Raising Intuitive Eaters: Helping Your Teen Navigate Diet Culture and Wellness Trends

In today’s world, food and body image are more complicated than ever. Between social media, celebrity diets, and the latest wellness trends, teens are bombarded with mixed messages about food and health. How can parents help their kids develop a positive relationship with eating—without falling into the traps of diet culture?

On the latest episode of Parenting Shrink Wrapped, we talk with Jacquelyn Stern, a registered dietitian nutritionist who specializes in intuitive eating and helping families break free from food-related stress.

What is Intuitive Eating?

Intuitive eating is a science-backed approach that helps people reconnect with their natural hunger and fullness cues. Instead of labeling foods as “good” or “bad,” intuitive eating focuses on listening to your body and making choices that feel right for you.

Why Diet Culture is Dangerous for Teens

Even if your teen isn’t on a “diet,” they’re still exposed to diet culture—the belief that thinness equals health and that some foods are inherently better than others. This can lead to:

• Food guilt and restriction (e.g., “I shouldn’t eat carbs”)
• Disordered eating habits
• Low self-esteem tied to body size

Now, diet culture has rebranded itself as wellness culture—a more subtle (but just as harmful) way of promoting weight loss and food control under the guise of “health.”

How Parents Can Help Raise Intuitive Eaters

Here’s what Jacquelyn recommends:

✅ Stop labeling food as “good” or “bad”—Call it what it is! A cookie is a cookie. A carrot is a carrot. No morality attached.

✅ Normalize body diversity—Bodies change as kids grow, and that’s normal! Parents should focus on healthy habits, not weight.

✅ Respect your child’s appetite—Instead of policing portions, let your child decide how much they want to eat. Your job is to provide the food; their job is to eat.

✅ Challenge wellness trends—Trendy diets and “clean eating” may not  always be beneficial. 

✅Teach your teen to listen to their body instead of external rules.

This episode is a must-listen for any parent navigating the complex world of food, body image, and teen self-esteem.

🎧 Listen here: Parenting Shrink Wrapped. Want more resources? Check out Annapolis Nutrition for expert guidance from Jacquelyn Stern!

Be sure and check out some of past podcast episodes and other parenting resources.