How to teach kids healthy eating habits
Sharing some tips about teaching kids healthy eating habits.
Hi friends! I hope you’re having an amazing week. We’re off to San Diego – I can’t wait!! – and I’ll definitely post the adventures over on Instagram stories.
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Today’s topic is an important one, and I’m sure many of my friends out there have some amazing advice to share in the comments.
Teaching kids about healthy habits early on is one of the most important things we can do as parents. Healthy eating habits can be instilled at home, and it sets the foundation for a lifetime of well-being. The teaching process can be long, challenging, and sometimes overwhelming, especially with picky eaters and the abundance of processed foods available.
Today, I wanted to chat about some practical and effective tips on how to teach kids healthy eating habits in a way that’s enjoyable, sustainable, and stress-free.
(Baby Liv! I can’t even)
How To Teach Kids Healthy Eating Habits
Developing a positive relationship with food starts young. Kids learn best by example, and parents play a huge role in shaping their children’s food choices. Today, I’m share some thoughts on why teaching healthy eating habits is crucial, how to encourage kids to make nutritious choices, and some easy habits to introduce at home.
A friendly note here that I’m NOT perfect and this is always a work in progress. Our kids definitely still have sugar, food dyes, and processed foods, but this is the exception, not the rule. Thankfully, they eat a lot of fresh, organic, whole foods, and for the most part, fuel their little bodies really well. They’re great eaters, and these are just some of the things that have helped us. This post is for informational purposes and not medical advice.
Why Are Healthy Eating Habits Important For Kids
Healthy eating habits formed in childhood often carry into adulthood, impacting long-term health, weight management, and overall well-being.
Teaching kids to eat a variety of nutrient-dense foods helps:
Support proper growth and development
Strengthen the immune system
Establish good eating habits that prevent future health issues
Reduce reliance on ultra-processed foods high in added sugars and unhealthy fats
Encourage a positive relationship with food and an appreciation for balanced meals
It’s much easier to shape a child’s eating habits early on rather than trying to change unhealthy patterns later in life.
How Can Parents Encourage Healthy Eating Habits In Kids
1. Be a Role Model
Children mimic their parents’ behaviors, so demonstrating healthy eating habits is key. Show them that you enjoy fresh fruit, vegetables, and balanced meals, and they’ll be more likely to follow your lead. One of my favorite ways to get the kids to eat giant salads when they were little was to make an enormous one for myself with lots of fun textures and ingredients. They always wanted “bites” which ended up with me sharing half of my meal with them. This is how I introduced them to so many foods.
2. Make Meal Time Enjoyable
Create a positive atmosphere at the table. Avoid pressuring kids to eat certain foods and instead encourage exploration. Let them try different textures and flavors without judgment. We would always ask for, “a polite bite” when trying something new. If they didn’t want to eat it, we encouraged them to try a polite bite, and if they still weren’t a fan, they didn’t need to eat it. Zero pressure.
3. Involve Kids in Grocery Shopping and Cooking
Take your kids to the grocery store and let them help pick out healthy foods. The girls always surprise me with the fruits and vegetables they’ll pick, and they always eat them. It’s such a fun way to try new things! Involving them in meal prep makes them more excited to eat what they’ve helped create. They love to help make energy bites, chop veggies, make hummus, and shred chicken.
4. Offer a Variety of Foods
Expose kids to different food groups and flavors early on. The more diverse their diet, the more likely they are to develop a preference for healthy foods over processed options like french fries and sugary snacks. Even though it’s so easy to get stuck in a rut, I try to constantly rotate what we have for lunches and dinners so they’re exposed to different flavors and textures.
5. Teach Portion Size Awareness
Help kids understand portion control by serving appropriate portions of meals and snacks. Let them listen to their hunger and fullness cues instead of forcing them to clean their plate. I try to just balance their plates and if they want seconds of anything, that’s great. It’s my job to provide the food; they can decide how much they want to eat. We’ve never forced them to be a member of the clean plate club, and when they were little, if they didn’t eat much, I’d wrap it up and put it in the fridge for when they were suddenly starving right before bed.
6. Keep Healthy Snacks Accessible
Stock up on fresh fruit, cut-up vegetables, nuts, and other healthy snacks. When nutritious options are easy to grab, kids are more likely to eat healthy. I keep all of the healthier snacks on the lower shelves of the fridge and pantry so they’re easier to grab and eat. In the fridge, they can find yogurt, hummus and veggies, proscuitto, cheese, guacamole packs, shredded rotisserie chicken and different sauces to dip, energy bites, bars, chia pouches, etc., and in the pantry, it’s easy for them to grab jerky, trail mix, dried fruit, bars, popcorn, or seaweed snacks.
Worth mentioning here that I buy a lot of our snack staples at Thrive Market <— this link gets you 40% off your first order!
7. Limit Processed Foods and Added Sugars
While occasional treats are okay, try to minimize heavily processed foods that contain excessive added sugars. Instead, opt for whole foods that provide more nutrients and energy. For us, the heavily processed foods are things that we have when we’re not at home. I don’t keep a ton of those things in the house, so they’re not really available on a daily basis, but they’ll be when we’re out with friends, on a roadtrip, at a party, etc. It’s just not a part of everyday life.
8. Encourage Balanced Meals
Teach kids how to build balanced meals by including proteins, healthy fats, and fiber-rich carbohydrates in their meals and snacks. I try to make sure each meal and snack has a protein, fat, carb, and some type of fruit or veggie (sometimes both).
One of their favorite meals is sushi roll in a bowl:
What Are Good Healthy Eating Habits To Teach Kids
Here are some of the foundations I’ve worked on over time:
Eating a variety of food groups
Recognizing hunger and fullness cues
Drinking water instead of sugary drinks
Choosing whole foods over processed snacks
Practicing mindful eating
Sitting down for family meals whenever possible
Avoiding labeling foods as “good” or “bad” but rather understanding balance
Listening to their body’s needs and making nutritious food choices
So tell me, friends: what are some of the things that have helped your family?
If you’re looking for more resources, check out my post on fun workouts for kids and kid friendly meals
xoxo
Gina
