Lead by example by preparing meals and engaging your child in the process.
You’ve probably heard the saying “you are what you eat.” Whether or not your child enjoys fruit salad or garlic bread, the food choices you make together will shape their health and habits.
Poor nutrition at a young age can increase your child’s risk of liver disease and health problems and exacerbate their complex relationship with food later in life. Children can build a better life for themselves by cultivating a healthy lifestyle from a young age.
Children should always be taught about healthy eating at a young age, according to pediatrician Diana Snee, MS, RD, CSP, LD.
Healthy Eating Habits and Tips
Food serves many purposes. While eating together can be fun, healthy, and culturally appropriate, eating together is also a great way to bond and connect. But eating is also an art. Children need a balanced diet with enough vitamins and minerals to grow and develop.
Dr. John McCarthy says, “Food is the first medicine.” Read Christine Fink’s work. Babies need nutritious food to survive, grow, and develop. However, poor or inadequate nutrition in childhood can lead to obesity, high cholesterol, high blood pressure, prediabetes, and other problems in adulthood.
Helping Kids Develop Healthy Eating Habits.
Teaching children about good nutrition sets the foundation for a healthier future and fosters a positive relationship with food. Here are some key strategies to encourage better eating habits:
1. Make Family Meals a Priority
Whenever possible, aim to eat together at the same time each day, ensuring regular meals and snacks. This practice not only prevents overeating but also reinforces table manners and mindful eating.
Dr. Keal emphasizes, *“Family meals provide social, emotional, and developmental benefits, helping children learn the basics of balanced eating.”* You can demonstrate healthy portions by visually dividing a plate between vegetables and fruits.
To encourage focus during meals, limit eating time to 30 minutes and use a timer as a gentle reminder.
2. Prioritize Breakfast
A nutritious breakfast fuels children with energy for the day ahead and supports overall health. Dr. Fink explains, There’s no need for a strict or complicated diet—what matters is getting nutrient-rich foods that sustain metabolism.
Quick, healthy options include whole-grain toast with peanut butter or Greek yogurt with granola and fruit.
3. Encourage Variety and Exploration
Dealing with picky eaters can be challenging, but patience and consistency help. Offering diverse foods and encouraging kids to try new flavors fosters curiosity and acceptance of different tastes.
Nutrition expert Snee suggests allowing toddlers and young children to make their own selections just one or two foods at a time. But don’t make different dishes for finicky eaters.
Dr. Fink recommends the *three-bite rule*, advising children to sample foods multiple times before deciding if they dislike them. It often takes 15 or more tries before a child truly determines their preference, she notes.
Final Thoughts
By fostering healthy habits early on, children develop positive attitudes toward nutrition and long-term wellness. Involving them in meal preparation and providing balanced choices can make a significant difference in their dietary habits.
