7 strategies to help your children eat a healthy diet

Making sure a child is eating healthily is both a priority and a challenge for care givers, and fussy eating can be stressful to deal with.

There are many reasons why children may be refusing food, but it’s important not to give up, as a healthy and varied diet will ensure that your child receives all the nutrients they need to grow, learn, and defend themselves from illness.

All children will respond differently to different kinds of encouragement, so here’s a range of strategies to arm yourself with to triumph at mealtime. Try one approach at a time and give it a few weeks to see if it's working.

1. Lead by example

Leading by example when it comes to raising children is incredibly powerful. Children are very observant and often mimic the behaviour they see, especially from their parents, caregivers, and older siblings.

Our habits in adulthood often trace back to our earliest experiences, particularly around family meals. Regularly eating together as a family and making healthy food a norm sends the message that food is something to be enjoyed, not feared.

When parents consistently make nutritious choices, children start internalising these habits as part of ‘normal’ behavior. Research shows that children whose parents eat balanced meals are more likely to adopt similar habits and have a positive relationship with food throughout their lives.

2. Ignore the clean plate club

This can be transformative for building healthier eating habits in children.

The previous notion of “clean your plate” and “finish what you have and you can leave the table” can make it difficult for children to learn intuitive eating.

When children are forced to finish everything on their plate, they may ignore their natural hunger signals and the idea of ‘fullness’. Over time, this can lead to overeating and a disconnection from these cues, making it harder for them to know when they’re truly satisfied.

Allowing kids to stop eating when they feel full also helps them develop lifelong self-regulation skills around food. Furthermore, it gives parents a break by preventing an unnecessary battle at mealtimes.

Other benefits include reducing the stress around eating. When there’s pressure to finish every bite, mealtimes can become stressful rather than enjoyable. Kids might start associating food and sitting down for dinner with anxiety and control, leading to a negative attitude toward eating.

3. Get them involved

Involving children in cooking and ingredient selection is a powerful way to encourage healthy eating habits. When kids actively participate in preparing what they’re going to eventually eat, they’re more likely to ask questions and develop a positive relationship with food.

When children help in the kitchen, they become naturally curious about what they’re eating. This involvement makes them more open to trying new foods because they feel invested in the process and excited about the outcome. Studies show that children are more likely to taste foods they’ve helped prepare.

This also encourages mindful eating. When children are part of the cooking process, they gain a better understanding of what goes into their food, from nutrients to flavours.

4. Use reward charts

Encouraging healthy eating habits in children can be a fun and engaging process for them and you.

Using charts and other similar reward systems to motivate them to try new foods is a great strategy.

Here are some tips to implement this:

• Define what the goal is (this could be trying a new fruit or vegetable every week)
• Emphasise the adventure of trying new food rather than focusing on finishing their plate
• When your child tries something new, they get a sticker or a stamp on their chart
• Celebrate small victories, like trying a new food, regardless of whether they liked it or not

When they reach a certain number of stickers, offer a fun, non-food-related reward (like a trip to the park or a small toy).

For an added bonus, share your stories and experiences of trying new foods to make the situation easier for them.

5. Give gentle encouragement

Giving gentle encouragement is a valuable strategy for promoting healthy eating in children because it helps build positive relationships with food and makes them more open to trying new things.

By framing new foods as exciting adventures, you spark their curiosity and interest. This approach reduces pressure and helps kids feel relaxed and more willing to explore different tastes without fear of failure.

Involving them in meal planning and preparation empowers them to make choices of their own around food, fostering a sense of control and willingness to try new items.

Additionally, gentle encouragement promotes mindfulness around eating, teaching children to listen to their hunger cues and appreciate the experience of tasting food.

6. ‘Same, but different’

Encouraging healthy eating in children can be challenging, especially when they’re fussy about certain foods and refuse to try new things. We as parents know the benefits of eating a wide variety of nutritious foods, but kids don’t understand the benefits and only think about taste, which can limit their diet and affect their health as they grow up.

By creatively transforming familiar dishes and flavors, you can help children feel more comfortable and curious about trying new foods, gradually expanding their palate while ensuring they receive the nutrients they need.

One effective strategy is to prepare the foods they aren’t interested in trying in different ways. This can also mean incorporating them into sauces and dishes they already enjoy.

Another example is if a child is reluctant to eat vegetables, you might try roasting them to enhance their natural sweetness or blending them into a smoothie with fruits. Mixing veggies into sauces (like adding spinach to pasta sauce or carrots to a homemade pizza sauce) can also disguise the flavors while still providing nutrition.

Additionally, presenting food in fun shapes or colorful arrangements can make it more visually appealing to them.

7. Let them decide

When children feel empowered to decide what they eat, they’re more likely to try new foods and expand what they like and don’t like.

A good place to start with this is offering a selection of nutritious options, such as various fruits, vegetables, and whole grains, and asking them to pick what they’d like for meals or snacks. This makes them feel like they’ve chosen what they’re eating instead of feeling like they’re having new things forced upon them.

Involving them in meal planning and preparation allows them to express their preferences, which can make them more excited about what’s on their plate. Additionally, encouraging them to choose how to prepare their food (raw, roasted, or blended into a smoothie) can spark their interest and creativity.

Last updated Friday 1 November 2024

First published on Wednesday 15 February 2017