Raising healthy eaters can indeed feel like a daunting task, particularly as children begin to express their own preferences regarding food. Establishing sound eating habits for children is crucial for ensuring optimal growth and development, fostering a robust immune system, and minimizing the risk of chronic diseases in the future.

Once children surpass the age of one, most of their nutritional intake will come from solid foods, making it essential for them to consume a diverse range of food groups to fulfill their vitamin and mineral requirements. This encompasses a balanced intake of protein-rich foods, carbohydrates, fruits, vegetables, and healthy fats. The specific quantities of each food group will differ based on factors such as age, gender, and activity level.

This guide aims to equip you with the necessary insights and strategies to nurture healthy, capable eaters.

A crucial reminder

If you have concerns regarding your child’s eating behaviors, it is advisable to consult a healthcare professional. Additionally, enlisting the expertise of a registered pediatric dietitian or a specialist in child nutrition can provide valuable guidance.

How to Cultivate Healthy Eating Habits

Establishing nutritious eating patterns for children begins in the home environment. As a parent, there are numerous strategies you can implement to foster healthy eating habits.

Provide a Diverse Array of Foods at Every Meal

One of the most effective methods to promote healthy eating is by offering a diverse range of nutrient-rich foods during each meal and snack time.

When planning meals, strive to include:

• one type of fruit or vegetable
• sources of protein such as meat, fish, poultry, tofu (tofu), or legumes
• starchy vegetables or grains like potatoes, sweet potatoes, bulgur, or rice
• healthy fats such as oils, nuts, nut butter, or avocado (avocado)

Even if your child is reluctant to try or enjoy a particular food initially (or after several tries), it is essential to keep offering those foods during future meals or snacks. Research indicates that children may require exposure to a new food between 8 to 15 times before they are willing to taste it.

While it is crucial to prioritize nutrient-dense foods, exposing children to a broad spectrum of food choices is vital in helping them develop a positive relationship with food. It is generally advised to restrict added sugars until at least the age of two. This is essential because sugary foods can replace more nutritious options and increase the risk of dental cavities and metabolic issues such as type 2 diabetes in children.

Post this age, it is acceptable for your child to enjoy sugary foods on occasion, but aim to limit added sugars to less than 10% of their total caloric intake.

Establish a Meal and Snack Routine

Children tend to flourish with structure and routine in their daily activities, including meal times. Consistent routines can also aid in improving behavior among children. Setting a regular meal and snack schedule is instrumental in helping children develop healthy eating habits and enhancing overall well-being.

Studies suggest that maintaining regular meal timings (as opposed to continuous snacking throughout the day) is associated with lower body weight and improved metabolic health in adults, which can be applicable to children as well.

More importantly, creating a predictable eating schedule helps children understand what to expect, potentially reducing picky eating tendencies and enhancing enjoyment of food.

While specific schedules may vary depending on the child's age, individual preferences, and family dynamics, most children benefit from three meals and two snacks daily.

Here’s a sample meal timetable:

• Breakfast: 7 a.m.
• Snack: 9–9:30 a.m.
• Lunch: 12 p.m.
• Snack: 3 p.m.
• Dinner: 6 p.m.

Moderate, but Don’t Ban, Less Nutritious Foods

Including fun or less nutritious food options is also essential for fostering a healthy relationship with food for children aged two and above. Imposing strict bans on particular foods can often lead to unintended consequences. Research shows that restricting access to certain foods—especially those that are highly appealing, such as sweets and snacks—can result in children consuming more of those foods when they become available.

This restriction may also lead to increased snacking behaviors among kids, alongside a higher risk of disordered eating, weight gain, and an obsession with specific foods.

Demonstrate Healthy Eating Practices

It is well recognized that children replicate the behaviors they observe in their role models. While your child may share meals with peers or other caregivers at school, their primary source of eating habits comes from you as the parent or guardian. Thus, if you desire your children to consume a wide range of nutritious foods, it is advisable that you do the same.

Research has demonstrated a direct correlation between the quantity of fruits and vegetables consumed by parents and the amounts their children eat.

Other indicators of healthy eating behavior in children, such as self-regulation, dietary variety, and overall healthfulness, are significantly influenced by parental eating habits and the modeling of those habits.

Apply the Division of Responsibility

The division of responsibility, a concept introduced by Ellyn Satter, defines clear roles for parents and children during mealtime and has been linked to healthier eating patterns and decreased picky eating. Utilizing tools based on Ellyn Satter’s division of responsibility has been shown to predict nutrition risks in children.

Implementing this approach can enhance eating competency, improve dietary choices, increase fruit and vegetable consumption, and decrease pickiness among kids.

This strategy can also help minimize mealtime conflicts by alleviating pressure on both parents and children, fostering a trusting relationship.

The division of responsibility outlines distinct roles for parents and children regarding eating:

Parents are responsible for deciding:

• What foods are served
• When meals and snacks are scheduled (develop a meal plan)
• Where meals are consumed

Children are responsible for deciding:

• Whether and what they eat from the available options
• How much they consume

This division empowers children to make their own eating choices and leads to improved self-regulation, allowing them to respond appropriately to their hunger and fullness signals.

Share Meals as a Family

Dining together as a family has numerous advantages for children of all ages, from toddlers to teenagers. This practice enables parents, siblings, and other family members to model healthy eating behaviors, which is particularly influential for younger children.

Family meals also create opportunities to positively discuss food and connect social interactions with eating, which can be especially beneficial for older children. Moreover, both family meals and parents exhibiting healthy eating behaviors contribute to reduced picky eating and emotional eating among children.

Family dining is associated with improved eating habits and a more nutritious diet for kids. Research indicates that children who share meals with their families report greater enjoyment of food. While studies suggest that an increased frequency of family meals correlates with healthier eating habits in children, it may not always be feasible to dine together regularly.

Engage Kids in Grocery Shopping and Cooking

Involving children of all ages, including toddlers, in the cooking process can inspire them to try a broader range of foods, be more open to new tastes, and increase their enthusiasm for eating. Research suggests that children may need between eight to fifteen exposures before they are willing to taste a new food.

Repeated exposure to various foods has been shown to enhance the likelihood of children trying and enjoying those foods. However, it’s essential to consider that exposure extends beyond mealtime.

“The more food exposure a child receives, the better. This includes reading about foods, grocery shopping, assisting with meal preparation, playing with food, and gardening,” says Amber Rodenas, RD, LDN, a pediatric dietitian and founder of Seeds and Sprouts Nutrition for Kids, LLC.

Seize every opportunity to introduce your children to different foods. During grocery shopping, engage them by discussing the colorful fruits and vegetables and allowing them to select their favorites to take home. Consider starting a family garden or cultivating herbs in small pots, involving your child in the planting and harvesting processes.

When it comes to food preparation, the extent of a child’s involvement should be appropriate for their age and development level. However, the sooner you start, the more responsibilities they can take on as they grow. Young toddlers can assist by stirring, adding ingredients to a bowl, or pressing buttons on a blender. As they grow, they can begin pouring liquids, cutting soft foods with child-safe knives, and eventually help with actual cooking tasks.

There is no incorrect way to engage your child in the kitchen, and every experience counts, even if they don’t eat the food at the moment.

Keep a Stock of Healthy Staples

The availability of nutritious food significantly influences healthy eating habits—children will not consume what is not present on the table! Research indicates that having fruits and vegetables readily available at home encourages children to eat more of them.

By stocking your pantry with essentials, preparing meals becomes more convenient and ensures that your children meet their nutritional needs.

Consider keeping the following items stocked in your kitchen:

• a colorful array of fruits and vegetables (frozen options are just as nutritious as fresh)
• whole grains like whole grain bread and pasta, quinoa, farro, brown rice, or wheat berries
• healthy protein sources such as eggs, chicken, fish (fresh, frozen, or canned), legumes, and tofu (tofu)
• nutrient-rich fats including nuts, nut butter, seeds, and olive oil

Have Healthy Snacks Available

Snacks provide an excellent opportunity to integrate essential nutrients into your child's diet. They also help maintain energy levels and satiety between meals. Nutritious snacks can help prevent “hanger” meltdowns that many parents have likely encountered at some point.

However, research suggests that snacks can significantly contribute to added sugars in children's diets, with many snacks being sugary and lacking nutrition. Opt for healthy snacks that contain some protein, fiber, and fat to enhance feelings of fullness and limit all-day snacking.

Here are some ideas for nutritious snacks (ensure they are age-appropriate):

• cut vegetables served with dip or hummus
• sliced apples paired with nut butter and raisins
• energy bites made from dried fruits, nuts or seeds, and oats
• roasted chickpeas or other legumes
• clementines accompanied by a cheese stick
• cheese with whole grain crackers
• yogurt mixed with fruit

To make healthy snacking more appealing, introduce fun serving options or vary the way you present the food (such as in muffin tins or on a snack board).

Establishing healthy eating habits for children is a multifaceted process. Strive to provide a variety of food options and create an environment that nurtures healthy eating. However, as a parent, remember that perfection is not necessary at every meal.

What You Should Avoid to Promote Healthy Eating

As parents, we have numerous strategies at our disposal to foster healthy eating habits in our children; however, there are also certain practices we should steer clear of to achieve the desired outcomes.

Avoid Pressuring or Bribing Your Kids to Eat

Using tactics such as nagging, bribing, or pressuring your child with phrases like “just take another bite” or “you can have dessert if you finish your broccoli” may yield the opposite results than intended. Research indicates that such pressure techniques can lead to a decline in diet quality, reduced food variety, and an aversion to certain foods, potentially exacerbating picky eating behaviors.

Moreover, these methods can be challenging to maintain, particularly with older children, often resulting in conflicts during mealtimes. Categorizing foods as ‘good’ or ‘bad’ may also exert undue pressure on your child, possibly fostering a negative relationship with food in the future. Instead, aim to maintain a neutral language around food topics.

Modeling positive eating behaviors and refraining from drawing attention to what your child is consuming may prove to be a more effective strategy.

Refrain from Allowing Screens During Meals

While it might be tempting to let your child watch a show or use a tablet during meals for some peace and quiet, this practice could be more detrimental than beneficial. Studies have revealed that the presence of screens during mealtimes—whether it's TV, smartphones, or tablets—correlates with poorer dietary choices and decreased overall diet quality.

Eating while distracted can lead to overeating, weight gain, diminished enjoyment of food, and potentially long-term health issues such as an increased risk of metabolic disorders. Research suggests that screen time can lead to higher consumption of unhealthy snacks and promote poor eating habits.

Rather than allowing screens at the dining table, utilize mealtimes as opportunities to bond with your children by asking about their day or sharing each other's favorite moments.

Don’t Solely Emphasize Health (or the Food Itself)

While maintaining a nutritious diet is vital for overall health, it’s essential to remember that we eat for enjoyment as well. Engaging your children in discussions about the flavors, textures, and aromas of food can inspire them to explore a broader variety of foods.

This approach can also nurture a healthier relationship with food over time. “Feeding children goes beyond merely ensuring they consume nutritious food; it’s about fostering a trusting relationship,” asserts Sarah Ladden, MS RDN, a pediatric dietitian and family feeding expert.

“The fastest way to encourage your child to eat peacefully is to shift the focus away from food altogether,” she adds.

It’s easy to resort to methods like bribing or emphasizing health when encouraging children to eat better; however, these tactics can be counterproductive. Instead, concentrate on cultivating a positive food environment.

Strategies for Picky Eaters

Picky eating often presents a challenge for parents, creating stress during meal preparation. You might find yourself concerned about your child's nutritional intake and overall health, essential for their growth and development.

Although picky eating should not be overlooked due to its potential impact on nutrient absorption and health status, studies indicate that it typically does not hinder growth trajectories.

The guidelines provided regarding effective strategies to nurture healthy eating habits can serve to both prevent and manage picky eating behaviors. If you feel overwhelmed, consider implementing these research-supported tips recommended by child feeding specialists.

Adopt Food Chaining

Food chaining involves gradually introducing foods that your child already enjoys, leading them towards new options that you want them to try.

“Food chaining is a method employed by many dietitians and feeding therapists to encourage children to explore new foods by leveraging familiar flavors,” explains Amber Rodenas, RD, LDN, a pediatric dietitian and founder of Seeds and Sprouts Nutrition for Kids, LLC.

For instance, food chaining might look like this:

• Goldfish crackers → Cheez-Itz → Saltine Crackers → Saltines topped with cheese
• Strawberries → grapes → grape or cherry tomatoes → sliced tomatoes

You can also enhance your cooking by incorporating flavors from foods your child enjoys into those they typically avoid.

As an example, if your child loves tacos but is hesitant to try pasta, consider preparing a “taco pasta” dish that includes taco staples like ground beef and taco seasoning mixed with pasta.

At times, it may involve transitioning from one brand of chicken nuggets or macaroni and cheese to another, before introducing a similar option like fish sticks or pasta drizzled with butter and sprinkled with parmesan cheese.

While food chaining necessitates patience and time, past research has demonstrated its effectiveness in expanding children’s food preferences.

Incorporate Food Play

Engaging children in food play—such as food bingo, creating food puzzles by cutting out shapes, or even artistic projects using food (like painting with dips and vegetables)—can provide a low-pressure environment for them to interact with and eventually taste various foods.

Studies suggest that such playful activities can motivate children to try various fruits and vegetables they might have otherwise avoided.

Reading books that feature different foods has also shown to enhance younger children's openness to sampling new items.

Revamp Food Presentation

Much like food play, presenting foods in exciting and innovative ways can encourage your child to sample new dishes. Consider these creative approaches:

• Cutting foods into fun shapes
• Serving meals in a ‘family style’ setting, allowing children to help themselves
• Transforming ingredients into familiar favorites, such as dips
• Pairing a well-liked dip or condiment with a new food item

Addressing picky eating is a gradual process that requires persistence and patience. By remaining consistent, most children will eventually broaden their food preferences over time.

Navigating the challenges of feeding picky eaters is a common experience for many parents. Promoting a diverse and nutritious diet necessitates time and patience. If your child exhibits picky eating tendencies, consider employing techniques such as food play and food chaining to facilitate a more varied diet.

What to Do if Your Child Avoids Dairy

There are numerous reasons why your child might refrain from consuming dairy products, such as potential allergies or intolerances, personal taste preferences, or family dietary choices. Understanding these factors can help in addressing their nutritional needs more effectively.

Dairy products, including milk, yogurt, and cheese, are rich sources of essential nutrients like protein, healthy fats, vitamins A and D, calcium, and potassium. These foods are often popular among children, making them a convenient means for kids to intake these important nutrients.

Fortunately, it is entirely possible for your child to fulfill all their nutritional requirements without relying on dairy. Achieving this goal, however, does necessitate careful planning and consideration.

To ensure adequate calcium intake, encourage your child to consume alternative sources such as fortified soy milk, fortified orange juice, tofu (soya paneer), canned salmon with bones, sardines, and other fatty fish like salmon. These options can effectively replace traditional dairy sources.

If your child avoids cow's milk or other vitamin D-fortified milk alternatives, you might want to contemplate incorporating a vitamin D supplement into their diet. This can help bridge any nutritional gaps.

Key Macronutrients Essential for Children's Growth

For optimal growth and development, it is crucial for children to consume a balanced diet that includes a variety of all three macronutrients—proteins, carbohydrates, and fats. Each macronutrient serves a unique and vital function in the body.

Protein

Protein is a fundamental nutrient for both children and adults alike. It supports the development of bones and muscles and contributes to the formation of skin, nails, and hair. Additionally, protein plays a significant role in regulating appetite by promoting a feeling of fullness and slowing digestion. It also bolsters the immune system by aiding in the production of antibodies to combat illnesses, assists in transporting essential nutrients like iron throughout the body, and is involved in hormone synthesis, among numerous other functions.

For active children, particularly those engaged in sports, a higher protein intake may be necessary compared to their more sedentary peers, to support recovery from physical activities. Protein sources can be found in both animal and plant-based foods, including meats, poultry, fish, soy products such as tofu (????) and tempeh, legumes like beans and lentils, as well as dairy products.

Carbohydrates

Carbohydrates serve as the primary energy source for the body and are particularly favored by the brain. Most carbohydrates consumed are broken down into glucose, which the body utilizes for energy. This glucose can be utilized immediately by cells or stored in the liver and muscles for future energy needs.

It is advisable to opt for whole-food sources of carbohydrates rather than refined options most of the time. Refined carbohydrates are commonly found in baked goods such as bread, cakes, cookies, and pastries. Healthy carbohydrate sources include fruits, starchy vegetables, grains, legumes, and dairy. Starchy vegetables encompass options like white and sweet potatoes, winter squash varieties such as butternut, corn, and peas, while most other vegetables fall under the category of non-starchy or watery vegetables.

Fats

Fats are vital for the absorption of vitamins A, D, E, and K, as well as certain antioxidants. They play a critical role in brain development, hormone production, and the health of the skin, eyes, and hair. Furthermore, fats enhance satiety and add flavor and texture to meals, which can contribute to healthier eating habits.

It is recommended to incorporate more unsaturated fats, which are typically liquid at room temperature and are predominantly found in plant sources and fatty fish. Examples of these include olive oil, avocado oil, canola oil, nuts, nut butters, and seeds such as pumpkin (?????), sunflower, flax, hemp, and chia seeds. In summary, macronutrients—proteins, carbohydrates, and fats—are crucial for growth, development, and overall health, and can be obtained through a diverse and balanced diet.

Essential Micronutrients for Children

Micronutrients, comprising vital vitamins and minerals, are crucial for children's growth and development, aiding bodily functions and bolstering immune responses against illnesses. While it's essential for kids to consume a range of vitamins and minerals, certain ones deserve special attention.

Calcium

Calcium is fundamental for developing strong bones and teeth, and it plays a key role in muscle contractions, nerve stimulation, and regulating blood pressure.

Though dairy products are widely recognized as primary sources of calcium, it can also be found in a variety of both dairy and non-dairy options, including:

• Yogurt, milk, and cheese
• Fortified soy milk and other plant-based fortified milks
• Fortified orange juice
• Canned salmon with bones
• Sardines
• Calcium-set tofu
• Soybeans

Calcium is also present in smaller quantities in:

• Beans
• Chia seeds
• Spinach (palak)
• Kale
• Turnip greens

Vitamin D

Vitamin D is essential for calcium and phosphorus absorption, supports bone growth, and plays a key role in children's brain development and mental well-being.

The body synthesizes a significant portion of its vitamin D through sunlight exposure. However, in many regions, obtaining sufficient sunlight for optimal vitamin D levels year-round can be challenging.

Dietary sources of vitamin D include fatty fish, fortified milk (both dairy and some non-dairy varieties), canned salmon with bones, egg yolks, and fortified cereals. Certain mushrooms may also provide some vitamin D.

Depending on your child's diet and sunlight exposure, a vitamin D supplement might be advisable. Consult your child's healthcare provider for personalized guidance.

Iron

Iron is vital for neurological development, growth, and immune health. It enables red blood cells to transport oxygen efficiently throughout the body.

Prolonged iron deficiency in children can lead to cognitive challenges and learning disabilities.

While iron is critical for all children, it is particularly important for girls to focus on iron-rich foods after they begin menstruating.

Food sources high in iron include meat, seafood, iron-fortified cereals, lentils, beans, and spinach (palak). Smaller amounts can be found in nuts, bread, and chicken.

Our bodies absorb iron from meat and seafood more effectively than from plant sources. Consuming vitamin C-rich foods alongside plant-based iron sources can enhance absorption, but children following vegetarian or vegan diets may require additional iron-rich foods.

Zinc

Zinc is a crucial mineral that supports growth and development and is vital for maintaining a robust immune system.

This mineral is involved in the functioning of over 300 enzymes in the body, contributing to digestion, metabolism, nerve function, and other essential processes.

Rich sources of zinc include meat, dairy products, eggs, shellfish, nuts, and whole grains.

B Vitamins

B vitamins are essential for promoting growth, maintaining energy levels, and supporting brain function.

These vitamins are abundantly found in whole grains and fortified refined grains, as well as in eggs, meat, seafood, dairy, legumes, leafy greens, and seeds.

If your child adheres to a vegan diet or dislikes meat, seafood, or eggs, it's important to ensure they are receiving adequate levels of vitamin B-12. Discuss any concerns regarding your child's nutritional intake with their healthcare provider.

Ultimately, a well-rounded diet usually provides children with the necessary micronutrients to support their overall health, growth, and development.

The Bottom Line

Embracing a nutritious diet is crucial for the growth, development, and overall well-being of children. Moreover, it plays a vital role in instilling healthy eating habits that can carry into adulthood. To foster such habits, it is essential to create a family and home atmosphere that promotes healthful eating practices. This involves purchasing and offering wholesome foods, enjoying meals together as a family, and demonstrating healthy behaviors consistently.

Strive to cultivate a positive dining environment where children feel encouraged rather than pressured. Coercing or bribing kids to consume certain foods can lead to heightened food aversions and picky eating tendencies. Instead of fixating on individual meals or snacks, focus on the broader picture—what your child consumes over the course of a week or even several weeks is far more significant.

Although there is no singular method to nurture a healthy eater, adhering to these guidelines can assist your child in developing into a flexible and confident eater over time.