How to teach kids healthy eating habits

We share some tips on teaching your kids healthy eating habits.

Hello friends! I hope you have a great week. We’re going to San Diego – I can’t wait!! – and I will definitely post an adventure Instagram Stories.

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Today’s topic is important and I’m sure many of my friends there have great advice to share in the comments.

Teaching your children about healthy habits early on is one of the most important things you can do as a parent. Healthy eating habits can permeate your home, and it sets the foundation for a lifetime of happiness. The education process is long, challenging and sometimes overwhelming, especially with the abundant amount of noisy tableware and available processed foods.

Today I wanted to chat about some practical and effective tips on how to teach children healthy eating habits in a fun, sustainable, stress-free way.

(Baby Liv! I can’t do it either)

How to teach your kids healthy eating habits

Building a positive relationship with food makes you younger. Children learn best with examples, and parents play a major role in shaping their children’s food choices. Today I share some thoughts on why it’s important to teach healthy eating habits, how to inspire children to make nutritious choices, and the simple habits we present at home.

Here, I’m a kind note 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 an exception and not the rule. Thankfully they eat lots of fresh, organic whole food and burn their small bodies really well for the most part. They are great eaters and these are just the things that helped us. This post is for informational purposes and is not medical advice.

Why are healthy eating habits important for children?

Healthy eating habits formed as children are often carried into adulthood and affect long-term health, weight management and overall well-being.

It helps to teach children to eat a variety of nutritious foods:

Supports proper growth and development

Strengthen the immune system

Establish good eating habits to prevent future health problems

Reduce dependence on ultra-processed foods that increase sugar and unhealthy fats

Encourage a positive relationship with food and encourage appreciation for a balanced diet

It is much easier to shape a child’s eating habits early than trying to change unhealthy patterns later in life.

How can parents encourage healthy eating habits in their children?

1. Become a role model

It is important that children demonstrate healthy eating habits, as they mimic the behavior of their parents. Show that you enjoy fresh fruits, vegetables and a balanced diet. One of my favorite ways to get kids to eat giant salads when they’re young was to make something huge for themselves with lots of fun textures and ingredients. They always wanted a “bite” so I ended up sharing half of my meal with them. This is how I introduced them to so many foods.

2. Make your meal time enjoyable

Create a positive atmosphere on the table. Avoid pressure children to eat certain foods and encourage exploration instead. Try out different textures and flavors without judging. When we tried something new, we always wanted a “good bite.” If they didn’t want to eat it, we encouraged them to try a polite bite, and if they weren’t a fan yet, they didn’t have to eat it. Zero pressure.

3. Involve children in grocery shopping and cooking

Take your child to the grocery store and help them choose healthy foods. Girls always surprise me with the fruits and vegetables they choose, and they always eat them. Trying new things is a very fun way! By involving them in the preparation of meals, you get even more excited about eating what they have created. They love to help with energy bites, chop vegetables, make hummus and shred the chicken.

4. We offer a variety of foods

Early on, expose your child to a variety of food groups and flavors. The more diverse your diet, the more likely you are to prefer healthy foods over processed options such as fries and sweet snacks. It’s very easy to get stuck in a rut, but we always spin what we have for lunch or dinner to ensure we get exposed to a variety of flavors and textures.

5. Tell us how to recognize portion sizes

Help your kids understand potion controls by providing the right portion of their meals and snacks. Instead of cleaning their dishes, let them listen to their hunger and fulfilling clues. I’m trying to balance their plates. It’s my job to provide food. They can decide how much they want to eat. We have never forced them to become members of the Clean Plate Club. When they were little, if they didn’t eat much, I wrapped it around and put it in the fridge when they were suddenly starving just before they went to bed.

6. Make sure you have access to healthy snacks

Stock up with fresh fruits, cut vegetables, nuts and other healthy snacks. If nutritious options are easy to grab, your child is more likely to eat healthy. It holds all the healthy snacks on the fridge and the bottom shelf at the pantry, making it easier to grab and eat. In the fridge you can find a variety of sauces such as yogurt, hummus, vegetables, prositti, cheese, guacamole packs, shredded rotisserie chicken, dips, energy bites, bars, and chia pouches.

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7. Limitations with processed foods and sugar added

The occasional treat is fine, but try to minimize large amounts of processed foods containing excess sugar. Instead, choose whole foods that provide more nutrients and energy. For us, largely processed foods are what we have when we are not at home. I don’t keep a lot of those things in the house so they are not actually available on a daily basis, but they do come when we go out with friends, road trips, parties. It’s not a part of everyday life.

8. Encourage a balanced diet

Teach your kids how to create a balanced diet by including protein, healthy fats and fiber-rich carbohydrates in their diets and snacks. I try to make sure each meal and snack has protein, fat, carbohydrates, some kind of fruit and vegetables (sometimes both).

One of my favorite meals is the sushi rolls in a bowl.

What are the healthy eating habits to teach children?

Here are some of the foundations I’ve worked on over time:

Eat different food groups

Recognize cues to hunger and fullness

Drink water instead of sweet drinks

Choose whole food over processed snacks

Practice mindful diet

Sit for family meals whenever possible

Avoid labeling foods as “good” or “bad” and avoid understanding the balance

Listen to their body needs and make nutritious food choices

So, please tell me, Friend: What helped your family?

If you’re looking for more resources, check out my post about fun training for kids and kids-friendly meals

xoxo

Gina