10 Steps Toward Healthy Eating Habits for Kids

Coach Patty, HealthSmart! Kids
Mar 3, 2023
4 min read

Updated: Apr 30

If you're reading this, chances are you have a picky eater at home! It seems like kids today are becoming more and more selective with what they eat, and as parents, we know that finding the balance between letting our children have some independence in their food choices and ensuring they're eating healthy can be tricky. The goal is to encourage them to enjoy food that nourishes their bodies without feeling like you're constantly battling at the table.

From my experience helping parents, here are 10 practical tips to help you foster healthy eating habits for kids:

1. Start with Manageable Changes to Your Family’s Routine

Start where you are! Making small, realistic changes to your family’s eating and shopping habits can go a long way. Remember, it takes about 21 days to form a new habit, so start by introducing one or two changes, like shopping more for fresh fruits and veggies, or committing to sit-down meals. Every small step forward is progress, and each one will empower you to keep going!

2. Be a Role Model by Eating a Variety of Healthy Foods

Kids learn by example, so if they see you enjoying a variety of healthy foods, they're more likely to follow suit. Make it a point to eat fruits, vegetables, and whole grains in front of your children, and talk about how delicious and energizing those foods make you feel. They'll start associating healthy food with positive feelings—and this makes it easier to get them on board with eating healthy too.

3. Be Aware of Marketing Strategies Designed to Influence Purchases

It's no secret that food manufacturers use clever marketing strategies to get you to buy their products. Bright packaging, catchy slogans, and TV commercials are all designed to make certain foods appear more appealing, even if they're not the healthiest. Get into the habit of reading labels to understand exactly what's in the food you're buying, especially when it comes to artificial colors, flavors, and added sugars. Your child will benefit from your informed choices, even if it means skipping over the colorful cereals and chips.

4. Focus on Whole Foods and Minimize Processed Foods

As much as possible, try to increase whole foods in your child’s diet while decreasing processed and refined foods. These foods often come with unnecessary additives, like artificial colors and preservatives, that don’t contribute to your child’s health. Whole foods like fruits, vegetables, lean proteins, and whole grains will provide the nutrients your child needs to grow and thrive.

5. Plan Meals to Prevent Mealtime Stress

Planning meals doesn’t have to be overwhelming—it’s about keeping things simple. Having a go-to menu each week can help you avoid the temptation to reach for quick, less healthy options in a rush. Sit down once a week to decide on a few meals, and you’ll save time and energy during the week. Planning ahead can also help ensure you’re making healthier choices.

6. Involve Your Children in Healthy Eating

Teaching your kids about healthy eating doesn’t have to be a lecture. Instead, make it a fun, interactive experience! Involve them in grocery shopping, meal prep, and even planting a garden. Children learn best when they can engage with food in creative ways. Consider visiting a local farm or growing some vegetables in your backyard or in planters to make healthy foods more appealing. There are also great books that teach kids about nutrition and healthy eating that you can read together.

7. Redefine Snacks and Treats

It's easy to fall into the trap of using food as a reward or comfort, but it’s better to redefine what snacks and treats mean in your household. Instead of giving your child sugary snacks or junk food, try offering healthy options like fresh fruit, yogurt, or whole-grain crackers. Make the snack itself the reward, teaching them that healthy food can be just as satisfying as a treat.

8. Keep Healthy Snacks Visible and Accessible

The more accessible healthy snacks are, the more likely your child will choose them. Organize your kitchen so that fruits, veggies, nuts, and whole-grain snacks are easy to grab when hunger strikes. When healthy options are the most visible, they’ll become your child’s first choice. You’ll be surprised at how easy it is for kids to pick up good habits when the food is there and ready for them!

9. Practice Moderation with Low-Nutrition Foods

While it’s important to focus on healthy eating, it’s also okay to indulge in treats every now and then—just keep it in moderation. You can follow the 80/20 rule: aim for 80% of the food your family eats to be healthy, and allow for 20% to be less healthy options like fast food or sugary snacks. This approach helps keep the balance and ensures that you’re teaching your child moderation rather than deprivation.

10. Watch for Food Sensitivities and Track Patterns

Keep an eye out for any food sensitivities your child may have. Sometimes, picky eating isn’t just about taste—it could be related to how certain foods make them feel. Keep a simple food journal to track what they eat and any behaviors or discomforts that follow. This can help you identify any patterns that might be worth discussing with your child’s doctor or a nutritionist. Knowing what works for your child’s body is key to providing them with the best diet for their health.

Summary: Building Healthy Eating Habits for Kids

It’s important to remember that change doesn’t happen overnight. If you start by implementing just one or two of these tips, you’re already on your way to helping your child build healthier eating habits. Once those small changes become a regular part of your family’s routine, you can gradually tackle a few more.

Think of healthy eating as an important piece of your family’s overall well-being. Stay positive and surround yourself with supportive people who understand your goals. You’ve got this, and every little change counts toward building a healthier future for your child!