Food adverts and children, 5 ways to outsmart marketing.

By the age of six, children are already making moral judgments—what’s right, what’s wrong—and, yes, what’s good or bad for them. This extends to meals, snacks and other food related decisions too. Kids aren’t just passive consumers; they’re actively making decisions every day, choosing what to eat based on influences from home, school, friends’ houses, playgrounds, and—let’s be honest—screens.

While research rightly tells us to limit food marketing to children (and perhaps to adults as well), here’s a thought that might raise a few eyebrows:
What if, instead of only shielding kids from junk food ads, we also taught them how to tell the difference between food that fuels their bodies and food that should be enjoyed occasionally?

Let’s face it—government action on reining in Big Food isn’t exactly moving at lightning speed. So while we wait for policy (which if mandatory has been shown to have beneficial effects on other sub populations) to catch up, here are five practical, science-backed (and doable!) ways to raise food-smart kids who can make healthier choices for themselves:

Do as I SAY, AND AS I DO
Children are sponges and perfect imitators of behaviour, and who best to imitate than their first teachers? Start conversations about food young and often. Use simple concepts—“This food helps your body grow strong,” or “This one gives us energy, but not much else.” Over time, these little moments add up to a strong foundation of food literacy, and once they see you do as you tell them, they are more likely to model the specific food behaviour you talk about.
Stock What You Want Them to Choose
Ever heard the adage “charity begins at home”? Well, so does food wisdom. Make your pantry, fridge, and freezer a place where healthy choices are the norm—not the exception. When nutritious food is what’s around, it becomes what’s familiar (and even what’s craved!).
Decode FOOD Labels Together
Teaching kids to read food labels isn’t just for scientists or nutritionists. It’s a superpower. Help them look past the marketing and understand what’s really inside that granola bar. It empowers them to ask smarter questions—and eventually smarter food choices.
Cook Together When You Can
Homemade meals are about more than what’s on the plate, they’re about control, creativity, and connection. When you make food from scratch (even if it’s just assembling a sandwich), kids see what goes in, and learn that they have “some” agency over what they eat.
Leave Room for Joy
Guess what? Nutrition isn’t about perfection, it’s about balance. Maybe the second Friday of every month is Pizza Night from your favorite pizzeria. Great! Let it be a joyful tradition, not a “cheat” day. When food is tied to positive memories, kids learn that eating well doesn’t mean being rigid.

💡Bonus tip: Children are more likely to pick one food over another if their favourite character is associated with that food, so how about you start associating their favourite characters with healthier food options whenever there’s a chance to?

Here’s the truth: kids pick up far more than we give them credit for. So let’s show them what good nutrition looks like, and do this without fear, shame, or strict rules. Equip them with knowledge, model balance, and trust that when they’re out in the world, they’ll have the tools to choose wisely.

Healthy habits aren’t just taught, they’re lived every single day.

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