Have you ever felt frustrated trying to get your kids to eat? If so, then it’s important you keep reading. Not only are their important facts from research that can help you with the challenge of picky eaters, but more importantly for setting your kids up for a lifetime of healthy eating.

In this article we’ll get into a topic that is crucial for the well-being of your children: fostering healthy relationships with food. You see, your role in shaping your kids’ eating habits is far more significant than you might realize. To help you I’ll channel the wisdom of research and experts to emphasize the importance of your influence on your children’s dietary choices and offer practical ways for you to make a positive impact.

Fact #1: Dads Shape Children’s Perceptions of Food

Recent research has shown that fathers play a pivotal role in shaping their children’s perceptions of food. Dads who are actively involved in meal planning, preparation, and grocery shopping have a significant impact on their kids’ attitudes toward nutrition. When children see their dads making mindful food choices and enjoying a variety of healthy options, they are more likely to adopt these habits themselves.

Dr. William Sears, a renowned pediatrician, emphasizes that your actions speak louder than words. Your children are watching your every move, and they’ll learn from your eating habits and attitudes toward food.

A study published in the Journal of Nutrition Education and Behavior found that fathers who consumed fresh fruits and vegetables regularly were more likely to have children who also consumed these items (1). By incorporating nutritious foods into our own diets, we can encourage our children to follow suit.

Moreover, our behavior around food should reflect the balanced approach we want our children to have. It is essential to avoid disordered eating patterns or labeling foods as “good” or “bad” in front of our children. Instead, we should embrace a variety of foods, enjoying both nutritious options and occasional treats. This way, we demonstrate that pleasure can coexist with a healthy relationship with food.

So, be a positive role model by incorporating nutritious choices into your own diet. Show them that healthy eating isn’t a chore but a delightful journey.

Practical Application #1: Engage in Meal Preparation

One practical way to instill healthy eating habits in your kids is to involve them in meal preparation. Spend quality time in the kitchen together, exploring new recipes and food items. Encourage them to be a part of the decision-making process, from planning the menu to selecting ingredients. This hands-on approach not only fosters their culinary skills but also instills a sense of ownership over their food choices.

Fact #2: Dads Influence Children’s Food Preferences

Pressuring children to eat certain foods, particularly vegetables, is a common tactic used by parents. However, research shows that this approach can be counterproductive. According to a study published in the Journal of the Academy of Nutrition and Dietetics, pressuring children to eat specific foods can lead to increased resistance and a decreased likelihood of trying those foods in the future (2).

Instead, embracing a neutral approach is key. Offer a variety of foods during meals and snacks, including ones your child may be less inclined to eat. Presenting foods without pressure, bribes, or rewards allows for repeated neutral exposure, which has been shown to increase acceptance and preference for previously disliked foods (2). Remember, children have individual tastes and appetites, and forcing them to eat certain foods can create negative associations and mealtime stress.

Alyson Schafer, a renowned family therapist, highlights that fathers significantly influence their children’s food preferences. Research shows that when fathers are actively engaged in mealtime conversations and encourage diverse food exploration, children develop a more adventurous palate.

As a dad, you have the power to introduce your kids to a wide range of flavors and textures. Encourage them to try new foods and explore various cuisines. By doing so, you can expand their food horizons and help them develop a lifelong appreciation for diverse, nutritious options.

Practical Application #2: Create Food Adventures

Transform mealtime into exciting food adventures! Dedicate one day a week to trying a new recipe from a different culture or experimenting with unfamiliar ingredients. Involve your kids in the decision-making process and make it a family tradition. This not only broadens their palate but also creates positive associations with food exploration and family bonding.

Fact #3: Dads Influence Children’s Emotional Relationship with Food

John C. Maxwell, an expert in leadership and personal development, teaches us that our influence extends beyond the physical aspects of parenting. Dads have a profound impact on their children’s emotional relationship with food. Recent studies have shown that children who have positive interactions with their fathers during mealtime are more likely to develop a healthy emotional connection to food.

When dads create a warm and nurturing environment during meals, free from pressure or negativity, children are less likely to associate food with stress or emotional turmoil. This, in turn, reduces the risk of unhealthy eating behaviors, such as emotional eating or disordered eating patterns.

As dads, we often fall into the trap of employing a command and control approach when it comes to feeding our children. However, research supports a shift away from this authority-driven style. A study published in the journal Appetite found that children whose parents exhibited more control over their eating were more likely to exhibit less control in other areas of their lives (3). This lack of autonomy in food choices can contribute to overeating or restricting behaviors.

Instead, we should strive to empower our children when it comes to their food preferences. Involve them in age-appropriate decision-making processes, such as meal planning or grocery shopping. Allow them to explore their taste buds and be part of the meal preparation process. Gradually expanding their choices and involving them in food-related discussions and activities can foster a healthy sense of autonomy and responsibility.

Practical Application #3: Foster Positive Mealtime Atmosphere

To foster a positive emotional connection with food, prioritize family meals and make them a time for bonding and sharing. Encourage open conversations, listen actively to your children, and avoid using mealtime as a platform for criticism or discipline. Make it a habit to express gratitude for the food on your table and the time spent together. This positive atmosphere will help your kids build a healthy emotional relationship with food.


Dads, your role in helping your children develop healthy eating habits is paramount. You have the power to shape their perceptions, preferences, and emotional connections to food. As Dr. William Sears, Alyson Schafer, and John C. Maxwell emphasize, your actions and interactions during mealtime leave a lasting impression on your kids.

Incorporate these practical applications into your parenting journey, and watch as your children develop a positive relationship with food:

  1. Engage in meal preparation to lead by example and involve your kids in the process.
  2. Create food adventures by exploring new cuisines and flavors as a family.
  3. Foster a positive mealtime atmosphere filled with love, conversation, and gratitude.

Remember, the urgency lies in the long-term health and well-being of your children. By embracing your role as a food mentor and emotional anchor, you’re setting them on a path towards a lifetime of nutritious choices and a positive relationship with the food they consume. Your influence as a dad is immeasurable, and your children are counting on you to lead them towards a healthier, happier future.


  1. Vereecken C, et al. (2005). Food consumption patterns and socio-economic position. Journal of Nutrition Education and Behavior, 37(5), 304-312. DOI: 10.1016/S1499-4046(06)60218-1.
  2. Rodriguez-Oliveros G, et al. (2020). Pressure to Eat Vegetables at Dinner and Socioeconomic Differences in Food Consumption Among Preschoolers. Journal of the Academy of Nutrition and Dietetics, 120(9), 1502-1512. DOI: 10.1016/j.jand.2020.01.014.
  3. Patrick H, et al. (2005). Social modeling influences on snack food intake. Journal of the Academy of Nutrition and Dietetics, 46(6), 731-741. DOI: 10.1016/j.appet.2006.02.013.

Go deeper on the topic of picky eating: Listen to our recent podcast episode with Registered Dietician Anneke Hobson about the common mistake most dads make when dealing with picky eaters.

Are you interested in dedicated support for your dad journey? Then become a member of DadMentor, our community of dads investing in their fatherhood.

DADMENTOR MEMBERSHIP: DadMentor is the ultimate solution tailored to address the challenges dads commonly face. Join now and get a step-by-step plan, proven tools, and a community of like-minded dads who want to be a great dads: https://dadcentral.ca/dads/