Empty wrappers under their beds, crumbs on their desk, snacks disappearing faster than usual.
It can be concerning to discover that your child is sneaking food. Secret eating isn’t just about hunger, it can be linked to emotions, habits, environmental factors, or confusion around food rules. With understanding and support, you can help your child build a healthier, more open relationship with eating.
Here are 5 practical tips to help guide your child away from secret eating and towards a healthier relationship with food.
- Stay calm and avoid shame
If you catch your child sneaking food or secretly eating, resist the urge to react with anger or shame. Shaming can create guilt and possibly reinforce the behavior. Instead, approach the situation with curiosity over judgment. Let your child know you’re not mad, you are curious and there to help. Consider saying something like, “Hey, I noticed some wrappers in your room. Can we talk about it? I’m not upset, I just want to understand what is going on.”
- Establish predictable meal and snack times
Secret eating may stem from irregular eating patterns or not feeling satiated and satisfied after meals. Make sure your child is eating enough throughout the day, with a mix of protein, fat, and carbohydrates at each meal, and two of the three at snacks. Also, it can be helpful for children to know when to expect the next meal or snack. A structured routine builds trust around food and helps reduce the urge to sneak extra snacks out of fear that food won’t be available later.
- Adopt an “all foods fit” philosophy
Labeling food as “good” versus “bad” or “treats” and “rewards” can lead children to desire them more and sneak them when you’re not looking. Instead, aim for balance. Teach your kids that all foods can fit into a balanced diet. Consider having regular exposure to the foods that have been previously labeled as “off limits,” this will help your child understand they don’t need to hoard or sneak snacks, they will have future opportunities to enjoy. Allow your child to explore lots of different foods, while encouraging them to be mindful of the foods that keep them satiated and satisfied.
- Explore emotional triggers
Sometimes kids eat in secret because they’re feeling big emotions, such as sadness, anxiety, boredom, anger, or loneliness. Help them identify their feelings and teach healthy coping strategies like drawing, journaling, taking a walk, or talking it out.
- Model a positive relationship with food
Children often mirror the way their parents talk and act around food. Avoid dieting language, food guilt, or comments about body weight, yours or others. Focus on food as fuel, nourishment, and enjoyment. You may consider asking yourself: do you prohibit your child from eating certain foods? Do you strictly monitor their portions of certain foods? Are some foods labeled as “bad” or “unhealthy?” Let your child see you eat a variety of foods with confidence, while listening to your body.
Secret eating isn’t about being “naughty” or “disobedient,” it’s usually a sign that your child needs support. With patience and understanding you can help your child build a healthier, more trusting relationship with food
If the behavior continues or becomes distressing, our team at LCWNS specializes in children’s nutrition and eating behaviors and is here to support. Schedule a session with one of our expert dietitians today.
