Raising healthy eaters is an important goal for many parents. Encouraging children to make nutritious food choices from a young age can set them up for a lifetime of healthy eating habits. Here are 7 strategies to help you teach your child to eat healthy foods. These suggestions are tailored to kids ages 5 and older and assume a higher level of understanding.
1. Educate kids about nutrition
As your child grows teach them about the nutritional value of different foods. Start with the basics. Introduce the concept of nutrition by explaining that food is fuel for the body. Discuss how different nutrients, such as carbohydrates, proteins, fats, vitamins, and minerals, play important roles in supporting growth, energy, and overall health.
Introduce your child to the basic food groups, such as fruits, vegetables, grains, proteins, and dairy. Explain the importance of including foods from each group in their meals to obtain a variety of nutrients.
Teach your child about the concept of a balanced plate. Show them how to divide their plate into sections for different food groups. Talk about the benefits of each food group. For example, discuss how fruits and vegetables provide vitamins, minerals, and fiber, while proteins help with muscle growth and repair.
Emphasize the importance of choosing whole, unprocessed foods over sugary snacks or processed items. Explain how excessive intake of certain foods, like those high in added sugars or unhealthy fats, can have negative effects on health.
Teach your child to read food labels and understand the information provided. Help them identify key components such as serving size, calories, and the presence of important nutrients. Discuss how to make healthier choices by comparing different products and looking for lower amounts of added sugars, sodium, and unhealthy fats.
Explain how different cooking methods can affect the nutrients in foods.
2. Involve children in meal planning and preparation
Take your child along when you go grocery shopping. Let them help you pick out fruits, vegetables, and other healthy ingredients.
Sit down with your child and plan meals for the week. Ask for their input on what they would like to eat. Discuss the importance of including a variety of foods from different food groups. Consider their preferences while ensuring a balance of nutrients.
Give your child age-appropriate tasks in the kitchen. Younger children can wash fruits and vegetables, tear lettuce for salads, or mix ingredients. Older children can help with chopping vegetables, measuring ingredients, or even cooking simple dishes under your supervision.
Take the time to teach your child basic cooking skills. Show them how to safely handle kitchen tools, use the stove and oven (if appropriate for their age), and follow recipes. Start with simple recipes and gradually progress to more complex ones as their skills improve.
Encourage your child to try new recipes or variations of their favourite dishes. Look for healthy recipes online or in cookbooks that you can try together. Allow them to experiment with flavours and ingredients.
Use meal planning and preparation as an opportunity to discuss nutrition with your child.
3. Make healthy choices readily available
Snacks are often the time we grab the processed, refined carbohydrates. Instead, focus on providing nutritious choices that support your child's health and energy levels.
Cut up fresh fruits like apples, oranges, berries, or grapes and serve them with a side of yogurt or nut butter for dipping. Offer sliced vegetables such as carrots, cucumbers, or bell peppers with hummus or a healthy dip.
Opt for plain Greek yogurt and add natural sweeteners like fresh fruits, a drizzle of honey, or a sprinkle of granola for added flavor and texture.
Choose whole grain crackers or rice cakes that are low in added sugars and made from whole grains. Pair them with slices of cheese, nut butter, or a healthy spread like hummus or guacamole.
Make your own energy balls or bars using nutritious ingredients like oats, nuts, seeds, dried fruits, and natural sweeteners like honey or dates. These can be prepared in advance and stored for a quick and portable snack.
Blend together a combination of fruits, leafy greens, yogurt, and a liquid of your choice (such as milk or a dairy-free alternative) to create a refreshing and nutrient-packed smoothie.
Prepare homemade baked goods using healthier ingredients such as whole wheat flour, oats, and natural sweeteners like mashed bananas or applesauce.
4. Encourage mindful eating
Teach portion control. Help your child understand appropriate portion sizes. Teach them to serve themselves reasonable portions and avoid eating excessively large quantities. Use visual cues, such as comparing portion sizes to their own hand or specific objects, to make portion control easier for them to understand.
Teach your child to listen to their body's hunger and fullness signals. Encourage them to eat when they're hungry and stop when they're comfortably satisfied. Help them differentiate between physical hunger and emotional or boredom-driven cravings.
5. Create a positive eating environment
Aim to have regular family meals whenever possible. Eating together as a family promotes a sense of togetherness and allows for meaningful conversations. It also provides an opportunity to model healthy eating behaviours and encourage positive interactions with food.
Encourage an appreciation for food by celebrating and enjoying meals together. Teach your child about different cuisines, cultural traditions, and the joy of sharing meals with loved ones. Emphasize the pleasure of eating and the social aspect of mealtimes.
Make mealtimes screen-free and minimize distractions such as television, phones, or other electronic devices. Create a calm and focused atmosphere that allows everyone to fully engage in the meal and enjoy their food.
Set the table in an inviting manner with colourful placemats, attractive dishes, and utensils. Consider adding fresh flowers or a centrepiece to make the dining area more appealing. Play soothing background music to create a relaxed ambiance.
Respect your child's food preferences and allow them to have some control over their meals. Offer a variety of options and let them choose what and how much they want to eat from the available choices. Avoid pressuring them to eat specific foods or finish everything on their plate.
6. Be a role model
Children learn by observing their parents and caregivers. Be a positive role model by displaying healthy eating behaviours, enjoying a variety of foods, and maintaining a positive attitude towards food and body image.
Limit processed foods and sugary drinks. Minimize your own consumption of processed snacks, sugary beverages, and fast food. These items tend to be high in unhealthy fats, added sugars, and empty calories.
7. Be patient and persistent
Offer a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats. Encourage your child to try new foods and flavours.
Children may initially reject certain foods, but it's important to keep offering them. Research suggests that it can take multiple exposures before a child accepts a new food, so don't give up too soon.
Remember, creating a positive and healthy relationship with food is a gradual process. It's important to be patient, supportive, and consistent in your efforts to raise healthy eaters.
You might also like:
My podcast episode on Raising Healthy Eaters with wellness coach Emily Geizer (32’)
