Body image – tips for parents

Body Image: Tips for Parents in Grand Rapids, Michigan

Your child’s body image is how they think and feel about their body, and what they imagine it looks like. This may not match their actual appearance, including size, shape, and weight. A positive body image means being able to accept, appreciate, and respect their body.

In Grand Rapids, where kids grow up with long winters, changing seasons, and an active outdoor culture, supporting a healthy body image is especially important. Local families balance snow days, indoor time, and summer on the lakes—all of which can influence how children feel about their bodies and physical activity.

Why Positive Body Image Matters

A positive body image is linked to:

Better self-esteem and self-acceptance
Healthier lifestyle habits, including a balanced approach to food and physical activity
More confidence in social situations and school settings

Negative body image can affect a child’s:

Physical health (disordered eating, over-exercising)
Mental health (depression, anxiety, low self-worth)
Social life (withdrawal from friends, school, and activities)

Feeling self-conscious about appearance can lead some kids to avoid social events, sports, or even school activities. Over time, this can create loneliness, isolation, and more worry about being accepted by others.

If you’re concerned about your child’s body image, self-esteem, or eating behaviors in Grand Rapids, you can start with your primary care provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health, or contact the Kent County Health Department for local resources.

Be a Positive Body Image Role Model

One of the most powerful influences on your child’s body image is you. Children learn how to treat their bodies by watching how you treat yours.

Reflect on Your Own Body Image

Notice how you talk about your own body, weight, and appearance.
Ask yourself what messages you might be sending—intentionally or not.
Try to model respect and appreciation for your body, even if you’re still working on this yourself.

Avoid Negative Body Talk

Don’t criticize your own body or other people’s bodies in front of your child.
Avoid comments like “I hate my stomach” or “I look so fat in this.”
Accept that bodies come in all shapes and sizes, and talk about body diversity in a positive way.

Focus Less on Appearance, More on the Whole Person

Help your child understand that their worth is not based on looks.

You can:

Talk about qualities like kindness, creativity, effort, and resilience.
Ask about what they enjoy—sports, music, reading, art, gaming, volunteering.
Praise their skills, interests, and values, not their weight or shape.

In a city like Grand Rapids, with diverse neighborhoods and cultures, this can also include talking about how beauty and bodies are viewed differently across cultures—and that there is no single “right” way to look.

Social media, advertising, and celebrity culture often promote very narrow appearance ideals—thinness, extreme muscularity, or “perfect” skin. This can be especially intense for teens and preteens in Grand Rapids who are online frequently, especially during long winter months.

Encourage Media Savviness

Talk with your child about how many images are edited, filtered, or staged.
Ask them what they notice about who is shown as “attractive” or “popular” online.
Encourage them to follow accounts that promote body positivity, diversity, and health at every size.

Challenge Unrealistic Ideals

Discuss how Western beauty standards exclude many body types, skin tones, and abilities.
Reinforce that health cannot be judged by appearance alone.
Remind them that strong, capable bodies come in many shapes and sizes.

Build a Healthy Relationship With Food

In Michigan, where comfort foods, holiday gatherings, and seasonal eating are common, it’s important to keep food neutral and nourishing—not moral.

Avoid Labeling Foods as “Good” or “Bad”

Instead:

Talk about how different foods give us energy, help us grow, and support our bodies.
Encourage flexibility—there’s room for fruits and vegetables, as well as treats.
Emphasize balance over perfection.

Assigning moral value to food (“I was bad for eating dessert”) can:

Create guilt and shame around eating
Increase the risk of dieting and disordered eating behaviors
Make kids feel they must “earn” food through exercise

Do Not Encourage Dieting

Avoid:

Putting your child on a diet—regardless of body size or weight
Talking about your own dieting attempts
Praising weight loss as the main sign of “being healthy”

Dieting can lead to:

Dehydration, fatigue, headaches, constipation, and nutrient deficiencies
Increased risk of developing an eating disorder
Weight cycling (losing and regaining weight), which is common and can harm physical and emotional health

If you are worried about your child’s eating, you can ask your pediatrician or family doctor in Grand Rapids for a referral to a registered dietitian or psychologist experienced in eating disorders.

Promote Eating for Nourishment and Pleasure

Help your child see food as both fuel and enjoyment.

You can:

Eat regular meals together when possible—family meals are protective for mental health.
Include a variety of foods, including cultural and family favorites.
Talk about how good food tastes, not just whether it is “healthy.”

Local resources like the Kent County Health Department and Grand Rapids Public Health programs may offer nutrition education and family wellness programs that support healthy, balanced eating without focusing on weight.

Get Your Child Into the Physical Activity Habit

In Grand Rapids, physical activity can look different by season—indoor sports in winter, biking the White Pine Trail or Millennium Park in summer, or walking along the Grand River. Movement should be about health, fun, and enjoyment—not changing body size.

Focus on What Bodies Can Do, Not How They Look

Research shows that when people appreciate what their body can do (run, play, dance, create), they tend to feel better about their body and have higher self-esteem.

Suggestions:

Make your family an “active family.” Be active yourself, and invite your child to join you.
With young children, take stroller walks around your neighborhood or local parks; as they grow, let them walk part of the way.
Use walks to engage their senses—talk about what you see, hear, smell, and feel.

Try Fun, Regular Physical Activities

Consider:

Family walks or bike rides on local trails
Dancing at home, gardening, or playing in the yard
Swimming at local pools or lakes in the warmer months
Sledding, ice skating, or indoor climbing in winter

Emphasize:

Fitness, health, social connection, and enjoyment
Not weight loss, “getting toned,” or changing body shape

Team Sports and Clubs

Team sports can build:

Camaraderie and teamwork
Confidence and mastery of physical skills
A sense of belonging that’s not based on appearance

Explore sports programs offered through Grand Rapids Public Schools, local YMCAs, community centers, or recreation leagues. When reviewing clubs or sports, be cautious of programs that strongly emphasize a particular body type (very thin, extremely muscular). Vulnerable kids may feel pressured to change their body to participate.

Help Your Child Build Confidence and Self-Worth

A strong sense of identity and self-worth is crucial for healthy body image.

Encourage Problem-Solving and Emotional Expression

Let your child make age-appropriate choices and decisions.
Encourage them to talk about their feelings, including worries about appearance.
Teach them it’s okay to feel sad, frustrated, or insecure—and that feelings pass.

Teach Healthy Coping Skills

Help your child learn ways to handle stress, such as:

Getting enough sleep
Going for a walk or spending time outdoors (even a short winter walk can help)
Listening to music or drawing
Cuddling a pet
Talking to a trusted adult
Asking for help when they need it

Teach them to say “no” and to be assertive if they feel mistreated or pressured about their appearance.

Celebrate Who They Are

Notice and praise their efforts, not just their achievements.
Highlight their kindness, problem-solving, humor, curiosity, or creativity.
Give them meaningful roles at home—age-appropriate chores or tasks that help the household run smoothly. Let them know their contribution matters.

Supporting Your Child Through Puberty

Puberty can be a confusing and stressful time, especially when bodies change quickly and peers start comparing.

Normalize Physical Changes

Reassure your child that everyone develops at different times and rates.
Explain that weight gain, growth spurts, and body changes are a normal part of puberty.

Avoid:

Negative or positive comments about their weight, shape, or specific body parts.
Nicknames based on appearance, even if you think they’re affectionate—these can be hurtful.

Instead, place value on:

Their personal qualities
Skills, talents, and interests
Effort and character, not appearance

Partner With Your Child’s School in Grand Rapids

Your child’s school can be a powerful environment for either supporting or undermining body image.

Address Bullying and Teasing

Teasing and bullying about appearance are known risk factors for poor body image.

Talk to the principal, school counselor, or wellbeing team if you have concerns.
Ask about the school’s anti-bullying policy and how they handle appearance-based teasing.
If your child is being bullied, contact the school immediately and document incidents.

Peer Pressure and Appearance Ideals

If your child is spending time with peers who are very focused on thinness, muscularity, or “perfect” looks:

Talk with them about how this makes them feel.
Encourage friendships with peers who share their interests and values.
Explore team sports, clubs, and community groups where the focus is on participation and enjoyment—such as art clubs, music groups, STEM clubs, or volunteer programs in Grand Rapids.

Clothing and School Sports

Some children feel self-conscious about sports uniforms that are tight or revealing (bathing suits, shorts, leotards, tank tops).

If needed:

Talk with the school about options for less revealing uniforms or alternative clothing choices.
Advocate for policies that prioritize student comfort and inclusion over rigid dress expectations.

Local Help for Body Image and Eating Concerns in Grand Rapids

If you’re worried about your child’s body image, mood, or eating behaviors, it’s important to seek help early.

You can contact:

Your GP or pediatrician at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health
School counselor, social worker, or principal at your child’s school
Kent County Health Department or local community health centers for mental health and nutrition resources
Licensed psychologists or therapists who specialize in body image, anxiety, depression, or eating disorders
Registered dietitians experienced in pediatric and adolescent nutrition and eating disorders

If you suspect an eating disorder or severe distress, ask specifically for providers who specialize in eating disorders in West Michigan.

Key Points for Grand Rapids Parents

Positive body image is linked to better self-esteem, mental health, and healthy habits.
Negative body image can increase the risk of dieting, disordered eating, depression, and anxiety.
Avoid dieting talk, food guilt, and appearance-based praise; focus on nourishment, enjoyment, and body function.
Model respect for your own body and avoid negative body talk in front of your child.
Encourage physical activity for fun, health, and social connection—not weight loss.
Work with your child’s school to address bullying, teasing, and appearance-based pressures.
Seek local support in Grand Rapids—from healthcare providers, schools, and community resources—if you’re concerned about your child’s body image or eating.