Understanding the almond mum trend

Why is this viral on TikTok?

Here at luna we often talk about social media trends that teens themselves are trying out, such as salt water flushing, facial harmony or skin shedding. But today we want to explore a trend that’s actually centred around parents: the “almond mum”. 

What is an “almond mum”?

You may have heard the term “almond mum” being thrown around already, but what does it actually mean? Well, it refers to a parent who unintentionally promotes diet culture, subtly encouraging restrictive eating habits in the name of “health.” 

The name itself comes from a viral video where a celebrity mum advised her daughter to "just eat a few almonds" when she felt hungry. 

While it may sound like a light-hearted comment, it has sparked some important conversations around the messages we give our children about food and body image.

Why is it important to know about the “almond mum” trend?

Teens today are growing up in a digital world where they are constantly faced with images and filters which emphasise thinness and “clean eating.” At times, it's so subtle that it’s easy for people to internalise without realising, e.g. rather than statements about weight loss and body shaming, they may see “body check” videos and “slimming” filters.

You may yourself remember growing up with dramatic headlines and magazine covers which body shame celebs, and it can be easy to unintentionally echo these same ideas or anxieties, perhaps because we’ve internalised them ourselves over time.

Even though we may not want our children to reflect our own insecurities and so do our best to disguise them, they’re often watching and listening more than we realise, and our relationship with food and our own bodies can deeply influence theirs.

The “almond mum” approach vs. healthy habits

Parents who adopt an "almond mum" mindset often do so out of a genuine wish to be healthy, but it can lead to focusing too much on calorie control, restriction, and guilt around food. This can make their child associate eating with body image, anxiety and control rather than nourishment.

Instead of adopting restrictive behaviours, it’s better to focus on balanced, non-restrictive eating habits. 

According to the NHS, a healthy diet for teens is a balanced diet that involves eating different foods that are nutritious and provide the energy and vitamins a body needs, which is especially important during puberty and the teenage years.

There are five main food groups (carbohydrates, protein, dairy, fruit and veg, fats and oils) to familiarise yourself with. Here are a few things to remember with each of them:

• We’re encouraged to eat 5 portions of fruit and vegetables a day
• Starchy carbohydrates (like wholegrain bread, rice, pasta and potatoes), which are filled with vitamins, minerals and fibre are also important
• Having some dairy and protein (meat, fish, pulses and beans) are key too as they help to keep your muscles, bones and skin healthy
• Foods high in sugar, salt and fat should be eaten less often and in smaller amounts as they’re generally not very nutritious

How to foster a positive relationship with food

On top of a balanced diet, it can be helpful to think about our relationship with food and eating, and how we approach this with our child.

For example, comments like “are you sure you need a second helping?” or “I wish I could fit into my old jeans” might seem harmless, but they can plant seeds of self-doubt and insecurity in young minds. These casual remarks can make teens feel like their worth is tied to their appearance or weight and whilst they aren’t about the food you’re putting on the table, they can be just as impactful to overall health and wellbeing.

Here are a few ways to guide teens towards a healthy, balanced lifestyle without the pressures of diet culture:

Model positive behaviour

It’s important to show teens that all foods can be part of a healthy diet when consumed in moderation.

Avoid labelling foods as “good” or “bad” or saying things like “let’s be naughty and have a bar of chocolate” and instead enjoy a variety of meals together as a family, and emphasise how different foods fuel our bodies for energy, growth, and overall happiness – a bar of chocolate is perfectly okay as a treat and you don’t need to feel guilty about this.

Talk about health, not weight

When a teen is growing up and going through puberty, weight gain is often expected and so luna would never recommend losing weight unless they are genuinely overweight – the NHS child BMI calculator can be a good rough guide to check this.

Even if a teen is overweight, instead of focusing on how food affects body shape or appearance, shift the conversation to how it makes us feel. They may be feeling low in energy, mood and concentration – eating healthier foods can help with this! So encourage discussions about how certain foods make them feel and lean into what makes them feel good in the long term.

Encourage physical activity for fun

Make exercise about feeling good, not burning calories. So long as teens are getting about 60 minutes of moderate to intense activity a day, it doesn’t matter what they're doing!

Encourage them to find something they enjoy so it’s sustainable, whether it's dance classes, park runs, cycling, or playing football – focus on finding a form of movement that your teen enjoys. Physical activity should never feel like a punishment for eating or gaining weight.

For more ideas on how to get your teen into exercise without pressure, check out our linked guide.

Create a safe space

Be mindful of your own language around food and bodies. It’s actually perfectly okay to admit if you’ve struggled with diet culture yourself – this can help open up a healthy conversation. Teens should feel safe to ask questions and express their thoughts without fear of judgement, we know from the thousands of questions we’ve received about this that it’s one of the biggest concerns on teens’ minds.

Consult reliable sources

If you are struggling with finding healthy options, the NHS offers clear, balanced advice on nutrition and physical activity. 

You can also turn to a GP if you need personalised advice, particularly in the case where your child is overweight according to the child BMI calculator, as they can run some tests if needed and offer guidance. 

In summary…

It’s easy to see how, with the pressures of social media and constant images of unrealistic beauty standards, many parents (and teens) have internalised diet culture. But by shifting the focus from weight and restriction to moderation, enjoyment, and wellbeing, we can help our teens develop a healthy, lifelong relationship with food and their bodies.

It’s really not about being perfect – everyone slips up at times – it’s just about doing your best to create a positive and supportive environment where healthy habits can develop.

A final note: why not support a teen with luna premium?

Our app, luna, has dedicated advice on this topic which can help them feel more empowered through adolescence.

You can think of luna as a modern, digital approach to wellbeing – it’s cost-effective, verified by doctors and safeguarding experts, and has a direct line into the biggest concerns facing teens today – so it’s actually addressing what they need advice on, when they need it.

If you’ve been looking for an antidote to the misinformation and negativity shared on social media or forums, you can get luna for your teen via our luna premium page for the price of a coffee each month or manage their subscription by downloading luna yourself and signing up as a parent (it's "we are luna" in app stores).