Top 4 Tools for Fueling Without Pressure: Creating Space for Growth, Not Perfection
Why this matters:
“Body image issues are not rare or unusual to come by in athletes, and it begins from the environment they are in at youth. Negative consequences of a misunderstanding in nutrition has an extremely high chance of leading to body image issues; thus an extremely high possibility of quitting sports, eating disorders, low self esteem, and many more harmful outcomes.”
This is a very touchy subject for womens hockey players, coaches, and parents; often concealed and left for the athlete to deal with alone. I am an advocate, coach, player, enthusiast, and nutritionist for youth athletes and I believe it is my duty to break this silence.
This article is here to bring attention to how we can create a more safe and empowering environment for young athletes. Girls and womens hockey players are some of the most dedicated, strong, courageous, and empowering athletes I have come across in my wide array of athletic ventures; yet are often found to have the highest rates of body image issues. A lot of this stems from mainstream media, coaches and parents not understanding the impact of their words, and the lack of nutritional understanding.
Building strong community and curating growth-mindsets are core values at RawForm.
Every athlete is trying their best to be their best. These are tools are designed to help any coach, parent, and peer understand how they can make a positive and performance-minded impact on their athlete and community:
Tool #1 : Language That Lifts
Use performance-based language instead of judgmental terms
Swap the use of certain words that can be harmful, discouraging, and mostly irritating.
Example:
Swap “bad food” for “fuel that doesn’t support your goals”
Swap “you need to cut that out” for “Let’s find something that fuels you better”
Swap “Carbs are bad” for “Carbs are you body’s main source of energy for movement and focus”
“You’re eating too often” for “Your body might need more fuel; especially with how active you are”
“You need more discipline” for “Let’s build a routine that makes fueling easier and more consistent”
Focus on energy, strength, recovery; NOT weight or aesthetics.
Encourage curiosity about food; not fear.
Ask “How did that make your body feel?” instead of labeling foods “good” or “bad”, let them decide how it made them feel. The youth is extremely intuitive.
Expose them to variety without pressure.
“Wanna try this one bite and see what you think?” Curiosity thrives when kids feel like they have options; not demands.
Involve them in food decisions!
Let your athlete help plan meals, grocery shop, or build their lunch. This builds ownership and positive association with fueling.
Talk about food as fuel, not reward or punishment
Encourage questions and learning, not perfection
Tool #2 : Normalize Learning and Imperfection
Remind athletes that nutrition is a skill, not something to be perfect at
Celebrate small wins.
This is one of the most powerful ways to build confidence, consistency, and motivation in young athletes; especially when it comes to nutrition.
6 meaningful ways to celebrate small wins
Acknowledge the effort, not just the results
“You didn’t skip breakfast this week; you should be proud of your consistency”
“I know packing a snack isn’t easy with your schedule, but you made it happen. That is an effort worth being proud of.”
“Even when it’s a busy week, you made time to prioritize fueling. That’s growth.”
Ask reflective questions
“How did that breakfast help you at practice?”
“Do you think that snack made you feel ready for training?”
Use affirming athlete-centered language
“That’s a strong fueling decision”
“You’re fueling like someone who takes their performance seriously”
“That is what building healthy habits look like, proud of you”
Create a “Fuel Wins” list or visual tracker
Have them jot downwind on whiteboards, journal, or post-practice notepad: “I ate breakfast before school” “Chose water over soda” “Added protein to lunch” “Having a snack before practice made me feel stronger” “Having a good lunch made me feel more focused during 6th period”
Set small, celebratory goals together
“Let’s aim to bring a recovery snack to the next three practices. If you hit that, let’s grab new hockey tape or socks you’ve been wanting” (Non-food, performance-linked rewards help anchor habits to identity)
Say it loud
Sometimes all it takes is: “I see you. That was a smart choice – and I am proud of how you’re learning.”
Avoid “you should…” statements; instead ask “How did that feel for your body?”.
Make it okay to not know everything — we’re all learning.
Tool #3: Model Balanced Fueling at Home
Show - don’t just tell - what fueling with intention looks like.
Offer consistent meals and snacks.
Talk positively about your own food choices.
Avoid using food as a reward or punishment.
Tool #4: Create a Safe Space for Questions
Let athletes ask questions without embarrassment
Designate team check-ins or a quick “What did we eat to fuel ourselves before practice?” or “What are we going to eat to recover from this game?”
If you’re a parent, invite food conversations without making them “a thing”
Validate their questions and curiosity
Nutrition should never feel like a pressure point or restrictive; it should feel like a tool for strength, growth, and self-trust. When we create spaces where athletes are allowed to learn, explore, and fuel without fear, we build more than better performance; we build resilient, confident humans. Every question asked, every snack packed, and every small win celebrated matters. Together, we can shift the culture around food in youth sports from judgement to empowerment - one strong habit, one athlete, one team at a time.
What kind of food culture are you building for your athletes?