8 Tips To Encourage Kids To Eat Healthy

8 Tips to Encourage Kids to Eat Healthy

A cute little girl and her beautiful parents are cutting vegetables and smiling while making salad in the kitchen at home. Family lifestyle concept
Cute little girl and her beautiful parents are cutting vegetables and smiling while making salad in kitchen at home. Family lifestyle concept

Has dinnertime become the least favorite time of day for your child? Did the children reject the salad and dish you prepared? They are currently asking for chicken nuggets and pasta. You are aware that proper nutrition is essential for your developing, active children instead of junk food. However, you no longer have the strength to fight these frequent mealtime skirmishes.

As you unwillingly put away the salad and break open a bag of frozen chicken nuggets, you ponder how to encourage children to consume healthy foods. How can you make nutritious meals more enticing to your children? How can you encourage healthy eating habits?

Whether you’re a stressed-out parent or an inexperienced preschool instructor, you’ll need a variety of tactics to get your charges to eat their vegetables. In order to discover the response to the topic that most parents are curious about, “How can you motivate young children to eat healthy?”

The advantages of healthy foods for children

The uphill battle of convincing your children to eat healthy can be made more difficult by factors such as peer pressure and advertisements for junk food on television. It’s easy to see why some kids’ diets consist of fast food and takeout when you consider your own hectic schedule.

Changes in diet can improve several aspects of your child’s health, including weight maintenance, mood regulation, mental sharpening, and prevention of a host of health problems.

Emotional and psychological diseases such as depression, anxiety, bipolar disorder, schizophrenic, and attention deficit hyperactivity disorder (ADHD) can all be prevented with a well-balanced diet and eating healthy food.

Healthy foods help your child grow and flourish into a healthy adult, and they may even lessen their risk of several diseases. It is essential that you keep in mind that your children did not automatically develop an aversion to vegetables like broccoli and carrots and a hunger for new foods like French fries and pizza when they were born. 

As adolescents are exposed to more and more dangerous food selections and less healthy choices, they progressively learn to control their eating habits. Retraining your children’s palates to prefer healthy food choices is possible.

Why is proper nutrition so essential, and what does a healthy diet entail?

In general, it is recommended that young people (and adults) consume a varied diet that contains a wide assortment of;

  • Fresh fruit and vegetables
  • Whole-grain products
  • Protein, such as fish, chicken, egg whites, beans, nuts, and olives
  • Low-fat milk products and
  • An adequate quantity of healthy fats.

Healthy fats include foods like avocados and walnuts, as well as oils made from olives or canola. You must encourage your child to eat everything mentioned above if you want to improve kids eating habits.

It is critical for children and adolescents to get enough calcium in their diets to ensure that they are developing strong bones. It is recommended that parents provide their children with three to four servings of dairy products every day.

Additionally, darker green vegetables, soybeans, lentils, sardines, and seafood are excellent calcium sources. Additionally, check for calcium-enriched cereals, pieces of bread, and non-dairy milk substitutes such as rice, soy, almond, cashews, etc.

Limit soda, sugary juices, and sugary tea. Sweetened beverages frequently replace milk in children’s diets, but they may not provide the same bone-building benefits. Although bottled fruit smoothies may appear to be a healthy food option, they are often filled with sugar.

They are also expensive, so if parents have a blender, they would be better off creating milk and fruit smoothies at home.

1.      Be a positive role model for your peers

It should come as no surprise that children tend to imitate the actions of their parents, beginning when they are very young. Use this chance to model a positive attitude and healthy eating habits for your children to imitate.

Demonstrate to your children that you take pleasure in eating a wide variety of meals, including those that are good for their health and provide essential nutrients, such as lean proteins, whole grains, fruits, and vegetables. They will not consume these meals if you do not eat them.

Discuss issues related to nutrition

Children have a right to know which foods are healthy, in what amounts, and why certain foods are good. This can take place anywhere, at any time, including the garden, the grocery store, or even the dinner table.

Positively discuss food

Avoid labeling foods as “excellent foods” or “bad foods.” Some research indicates that youngsters ate and desired more “bad foods” when their parents categorized them as such. (After all, unhealthy meals are frequently delicious!)

Even if sweets should not be given out on a regular basis, there is some logic in ensuring that they are not unreasonably uncommon. A child who has never had chocolate, ice cream, or cupcakes may overindulge when left alone.

Take your time while deciding where to eat out. Eating in greasy fast-food restaurants or eating out at restaurants too regularly are both poor choices when it comes to one’s diet. You should discuss with your child how much it is important to eat healthy and how they can benefit if they eat vegetables and fresh fruit.

2.      Reduce screen time and increase sleep

It is important that you teach your children to avoid spending an excessive amount of time watching TV, sitting, or lying down. This activity makes it more likely that they will put on weight. Limit the amount of time your youngster spends engaging in idle activities like watching television, playing video games, and using electronic gadgets.

Experts recommend that youngsters should watch no more than two hours of television per day. However, there is no hard and fast rule on the subject. Also, before bedtime, they should move any screens, including mobile phones, out of their bedroom.

Sleeping soundly also enables kids to maintain a healthy weight. Children who do not get the necessary hours of sleep are more likely to be overweight. Less sleep increases a child’s likelihood of growing obese. A lack of sleep can also have an effect on a person’s mood and behavior.

3.      Do not mention it

If you don’t mention the fact that the pasta, rice, or bread has changed color, then the youngsters won’t notice the difference. This is the simplest explanation. They actually taste rather similar, especially when slathered in sauce or roasted and buttery.

However, if you believe your children are particularly sensitive to such things, you may wish to switch things up for a bit. See how they do with spaghetti that is half white and half brown. You might combine it with orange, green, and brown pasta to give it a new hue, increasing the likelihood that they will consume it as new foods.

You may now get whole-grain bread that seems to be white. Then, when some time has passed, you should tell them, “By the way, you’ve been eating brown bread,” and proceed to the appropriate action. This is quite an easy way to make them eat healthy.

4.      Unknown Vegetables

Many veggies can be included in a variety of soups and tomato-based sauces. Using a food blender to pulverize these ingredients is okay since you may introduce a variety of flavors and progressively add more texture to make new food. Why not try this recipe for vegetable soup? How many additional vegetables could be added to a child’s diet in this way?

If you want a delicious tomato sauce, start with a base of finely diced onion, carrot sticks, celery, and garlic, and cook in olive oil for 10 mins before adding a can of crushed tomatoes and some fresh basil.

Also, if you’re pressed for time, you can make sauces and soups in large quantities and store them in the freezer for future meals. Soon you will be encouraging kids to eat more healthy foods than processed foods.

5.      Make meals a top priority

Having a meal together as a family is a crucial aspect of developing healthy eating habits. However, it is more than simply eating together. Meals are also an opportunity to:

Offer your children happiness: Children flourish with structure. Understanding they routinely have supper or other meals with their family makes them feel secure. This is especially the case with slightly older kids.

Discuss with your kids: Ask what is happening in their life. Inform them of what is going on with yours. Develop stronger ties with your family members.

Observe their dietary habits: Older children and adolescents spend more time eating at school or at the homes of their friends. Use this time to observe their eating habits. Consider what you can do to support better behavior and how you can help them eating healthy food.

Establish a model for your child: If you cook and consume healthy foods, your child will do so as well. Avoid counting calories obsessively. Do not speak poorly about yourself. Your youngster may adopt the same perspective. This could cause kids to acquire poor body image or food associations.

6.      Allow your children to plan and prepare some meals

Provide them with some assistance regarding their options, but allow them to determine the final meal. Discuss the type of dinner they wish to prepare. There are numerous lessons we may teach our children through meal preparation alone.

Allowing children to participate will increase the likelihood that they will like the nutritious food they have selected. Kids eat more happily when they are involved in food preparation. You can try to cook several new foods with their help.

Accept that children will consume some foods while leaving others uneaten. With a few exceptions, youngsters eat in accordance with their hunger cues. Continue to offer a range of foods at each meal to promote exploration and facilitate exposure.

Do not expect your kids to eat as much food as you. Their portion sizes correspond to their age and body mass. A serving of meat for an adult is roughly the size of the adult’s palm, whereas a serving of food for a child is roughly the size of the child’s palm.

7.      Drink plenty of water

Educating your children to consume large quantities of water is another strategy to ensure their health. Decrease the number of sugary beverages you bring into the home and urge everybody to drink water with eating. Water improves the health of your kid’s skin and keeps them energetic. Additionally, adequate water intake will improve their digestive system and, consequently, their general health.

If your children are four years old, they should consume 4 eight-ounce glasses of water each day, and if they are five years old, they should have five glasses of water per day, and so on. However, once your children reach the age of nine, eight glasses of water each day would suffice.

8.      Teach Them to Identify Real Food

It is easy to overlook the importance of our children’s diets amidst the bustle of daily life. As previously said, while most parents decide on the benefits of fruits and vegetables and lean meats, it is the other topics that appear to spark controversy. They should consume fruit juice. Furthermore, how much? Is sugar okay in little amounts?

Parents can undoubtedly customize the diet of a child, but there are a few crucial food groups to focus on (hint: it does not resemble the traditional food pyramid!). The best part is that determining what to feed children is a straightforward process.

Items that include hydrogenated oils would also be included on this list of “non-foods.” Almost all unhealthy food, pre-cooked food, “food” bars, and drinks other than water are eliminated as a result. Make your child aware of all the above-mentioned foods and let them eat healthy foods.


Put the methods you’ve learned into practice now that you know how to get your kids interested in eating healthily. Mealtime can be taken out of the equation, and the next generation can learn good habits for a lifetime if they’re lucky.

You and your child will both benefit from eating healthfully when your whole family dines together. If you talk about the day, you may discover that your child is more willing to eat with the rest of the family than if you argue about a particular food.

Jim Yi