10 Tips for Raising Kids with Healthy Eating Habits
Establishing healthy eating habits in your children from a young age is extremely important for their long-term physical and mental health. With proper nutrition, kids are better able to grow, focus in school, and avoid developing chronic illnesses later in life.
However, getting kids to eat healthy foods and adopt sound eating habits can often be a challenge for parents. Here are 10 tips to help you raise kids with healthy attitudes and behaviors around food and nutrition.
1. Limit Junk Food and Empty Calorie Options
Limiting junk food, fast food, and empty calorie food options in your home is key to promoting healthy eating. Foods like chips, cookies, candy, and soda provide very little nutritional value and are high in sugar, salt, and unhealthy fats. Make sure your pantry and fridge are stocked with healthy items instead of junk foods.
When your kids do eat junk food, try to limit it to an occasional treat or dessert. Avoid making these unhealthy processed snacks an everyday option or habit. Try swapping things like cookies for fresh fruit, candy for nuts and seeds, or chips for veggie sticks.
2. Get Kids Involved in Meal Planning and Cooking
Get your kids actively involved in meal planning, grocery shopping for ingredients, and helping out in the kitchen. When kids help select, prepare, and cook their own food, they are more likely to eat it.
Give your child some control over the meal plan for the week. Allow them to select 1-2 dinners and help pick out nutritious foods at the store. In the kitchen, have them help wash fruits and vegetables, mix ingredients, and do age-appropriate cooking tasks. Making healthy eating a fun family activity will motivate kids to try new foods.
3. Make Water the Default Beverage
Sugary fruit juice, soda, sports drinks, and other sweetened beverages are significant sources of empty calories for many kids. Make water the primary go-to beverage for your family instead. Ensure your kids always have easy access to water by keeping a pitcher or bottled water in the refrigerator.
If kids are used to sugary drinks, transition by mixing small amounts of juice with sparkling water. You can also make water more exciting by adding slices of fruit, cucumbers, or herbs. Getting in the habit of drinking water instead of sugary beverages will reduce calorie intake.
4. Focus on Balanced Nutrition at Meals
A healthy, balanced meal contains 3 key components: lean proteins, fiber-rich fruits/vegetables, and whole grains. Try to include something from each food group at breakfast, lunch, and dinner. Some examples:
- Breakfast: Whole grain toast, avocado, eggs
- Lunch: Grilled chicken sandwich on whole wheat, carrots, apple slices
- Dinner: Baked salmon, brown rice, steamed broccoli
Shoot for the recommended daily amounts of essential nutrients but don’t be overly strict. Having a general balanced approach at most meals will ensure your kids get what they need.
5. Be a Good Role Model with Your Own Eating Habits
Children are greatly influenced by observing their parents’ eating habits – sometimes even more than direct rules about eating. If your kids see you choosing healthy foods and enjoying fruits, vegetables, lean proteins and whole grains, they are likely to follow suit.
Eat together as a family as often as possible and demonstrate healthy habits. Skip the junk and processed convenience foods for yourself and show kids how delicious and satisfying fresh, homemade food can be. Your good example will rub off on them.
6. Limit Snacking and Keep Snacks Healthy
Kids shouldn’t graze on food all day – this habit can lead to overeating. Limit snacking to 1-2 scheduled times, preferably at least 1-2 hours before meals. When they do snack, choose healthy options like fresh fruits, vegetables with hummus, yogurt, nuts, or homemade trail mix.
Cut out sugary snacks, chips, cookies and candy as regular snack staples. However, don’t completely restrict all treats – just save them for special occasions rather than everyday snacking. Moderation and portion control is key.
7. Help Kids Learn Mindful Eating Habits
Mindful eating means paying close attention to the experience of eating – avoiding distractions, slowing down, and tuning into food textures, flavors and your body’s fullness cues. Teaching mindful eating to kids can prevent overeating and help them listen to signals of hunger vs. satiety.
Simple mindful eating tips: get kids to take small bites, chew thoroughly, and put utensils down between bites. Have them notice flavors, colors, smells. Turn off TV at meals and eliminate distractions. Taking a mindful approach turns food into a more positive experience.
8. Make Family Meals a Priority
Studies consistently show that frequent family meals lead to healthier eating patterns in kids. Aim to gather everyone together to sit and share meals at least 5-6 times per week. Family meals don’t have to be elaborate – even simple home-cooked fare eaten together provides benefits.
Schedule family dinners when possible and stick to a routine. Turn off electronics and make it device-free time. Ask kids engaging questions and discuss happy topics together. Making meaningful family meals a habit provides comfort as well as balanced nutrition.
9. Be Patient and Focus on Progress Over Perfection
Keep reasonable expectations when shaping your kids’ nutrition habits. Small progress is better than demanding 100% perfection. Maintain a positive tone and use encouragement like rewards and praise for trying new foods.
Don’t engage in power struggles over eating. Offer healthy options but allow children autonomy over what and how much goes onto their plates. Support them in developing self-regulation skills around food instead of taking rigid control.
10. Consult a Pediatrician or Nutritionist if Needed
If you have serious concerns about your child’s diet, weight, or interest in food, seek professional support. Ask your pediatrician for guidance tailored to your child’s needs. They may recommend consulting with a pediatric nutritionist or occupational therapist who specializes in picky eaters.
With an expert’s help plus patience and leading by example, you can raise kids with a foundation of healthy nutrition habits that will benefit their wellbeing for life. The tips above will set your family up for success.