Tips & Tricks to Get Your Children to Eat Healthier

Encouraging children to eat healthier can be a challenging yet rewarding endeavor for parents. In a world full of tempting fast food and sugary snacks, instilling healthy eating habits in children from an early age is critical for their long-term health and well-being. You can create an environment in which nutritious eating is natural and enjoyable for your children by using effective strategies and making small changes.

a-happy family eating together

Photo by Julia M Cameron

Here are some expert tips and tricks to help you navigate this journey and cultivate healthy eating habits in your family.

Set a positive example through your eating habits

Your eating habits provide a strong example for your kids as a parent or other caregiver. Children observe and learn from your behavior, including your food preferences and eating habits. Therefore, it’s essential to lead by example when it comes to healthy eating habits. Make an effort to highlight nutrient-dense items in your meals, such as lean meats, healthy grains, fruits, and veggies. Instead of describing meals as “good” or “bad,” try to stress the need for moderation and balance. Children are more likely to follow suit and perceive healthy eating as a regular part of life when they see you enjoying a vibrant salad or choosing a piece of fruit as a snack.

Get children involved in meal planning and preparation

Children’s enthusiasm for eating healthier meals could be greatly increased by including them in meal planning and preparation. Ask them to participate in the creation of a weekly meal plan, including suggestions for well-balanced meals using their preferred foods. Take them grocery shopping and encourage them to choose fruits, vegetables, and other ingredients that they want to try. In the kitchen, assign age-appropriate tasks like washing vegetables, stirring ingredients, or putting together wraps or sandwiches. Children learn important culinary skills from this hands-on approach, which also helps them feel excited about the meals they help make and like owners of the food.  Children are more likely to be excited to try new meals when they feel like they are part of the process. 

Make healthy foods easily accessible and visible

Food’s visibility and accessibility can influence children’s food choices. Keep nutritious snacks like cut-up fruits, raw vegetables, yogurt, or nuts easily accessible in the refrigerator or pantry. Store unhealthy foods out of sight or save them for special occasions. Consider organizing your refrigerator and pantry so that healthier options are visible. For instance, stock the refrigerator with pre-cut veggies in visible containers at eye level or arrange vibrant fruits in a fruit bowl on the counter. Children are more inclined to pick these alternatives as snacks or include them in meals on their own when they see them easily accessible.

Create a positive mealtime environment

Healthy eating habits can be encouraged by making mealtimes fun and positive experiences. Set up regular meal and snack times to provide kids with structure and consistency. Aim for relaxed, unhurried meals where everyone can sit together as a family. Reduce the amount of outside distractions during meals, such as television and other devices, to promote attentive eating and discussion. Take advantage of mealtimes to start conversations with kids about the foods they are eating, their origins, and their health advantages. To give kids a feeling of empowerment and autonomy in choosing healthful foods, encourage them to express their thoughts and preferences.

Offer variety and gradually introduce new foods

When exposed to a range of foods from a young age, children are more likely to adopt healthy eating habits. To provide a balanced diet and broaden their palette, offer a variety of fruits, vegetables, whole grains, and meats. Introduce new foods gradually and repeatedly, as it can take several exposures for children to develop a preference for unfamiliar flavors and textures. To accommodate varying tastes, be patient and keep serving food in a variety of formats, such as cooked, raw, blended, or seasoned differently. For example, introduce them to the richness and flavor of tofu, you can find a mapo tofu recipe, which combines soft tofu with a spicy and aromatic sauce, appealing to adventurous taste buds.


Encouraging children to eat healthier is a journey that requires patience, persistence, and creativity. You can help your family develop lifetime healthy eating habits by providing an enjoyable mealtime atmosphere, letting kids help plan and prepare meals, setting a good example, having healthy foods visible and accessible, and providing diversity in their diet. Remember, every small step toward healthier eating counts, and consistency is essential for reinforcing these habits. With these expert tips and tricks, you can empower your children to make nutritious food choices and enjoy a lifetime of good health and well-being.

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