As a parent, one of the most important things we can do is help our children develop healthy eating habits from a young age. It’s not always easy, especially if you have picky eaters, but with some patience and persistence, it can be done! Here are some tips I’ve learned along the way:
Introduce a variety of healthy foods
The earlier you expose your child to different flavors and textures, the more likely they are to accept them. Don’t be afraid to offer new foods multiple times – it can take up to 15 tries before a child accepts something new.
Be a good role model
Kids are always watching and learning from us. If they see you enjoying healthy foods, they’ll be more likely to try them too.
Sit down for family meals together and let them see you eating a balanced diet.
Make Food Fun
Get creative with presentation
Cut fruits and veggies into fun shapes, use colorful plates, or let them help with food prep. Anything that makes mealtime more engaging will encourage them to try new things.
Don’t force it
Pressuring kids to eat certain foods can backfire and create negative associations. Instead, offer healthy options and let them decide what and how much to eat.
Teach Healthy Habits
Involve them in meal planning and grocery shopping
Letting kids have a say in what healthy foods are served gives them a sense of ownership. Take them to the store and teach them how to pick out fresh produce.
Explain the benefits
In age-appropriate ways, talk about how different foods help their bodies grow strong and give them energy to play. Make the connection between what they eat and how they feel.
If your child has recently had surgery that affected their sense of taste, don’t worry – it’s usually temporary. There are things you can do to make food appealing again as their taste buds recover, like using aromatic herbs and spices. how to restore taste buds after surgery
| Age | Recommended Daily Servings |
| 2-3 years | 1 cup fruit, 1 cup veggies, 2 oz grains, 2 oz protein |
| 4-8 years | 1-1.5 cups fruit, 1.5 cups veggies, 4 oz grains, 3-4 oz protein |
| 9-13 years | 1.5 cups fruit, 2 cups veggies, 5 oz grains, 5 oz protein |
The most important thing is to keep offering healthy foods in a positive, pressure-freeway. Over time, your child will develop a taste for nutritious foods that will serve them well throughout their life.
Remember, you’re doing a great job! Helping kids establish healthy eating habits is one of the best gifts we can give them.
