Kids health

By Jeanne Segal, Ph.D. and Lawrence Robinson  

Reviewed by Rose Britt, RDN, CNSC, a Certified Registered Dietitian at Top Nutrition Coaching specializing in pediatric feeding disorders and ARFID

Encouraging Healthy Eating Habits in Children

Peer pressure and pervasive junk food advertising can make fostering healthy eating habits in children a daunting task. When combined with busy schedules, it’s no surprise that many kids’ diets rely heavily on convenience foods and takeout. However, transitioning to a nutritious diet can profoundly impact a child’s health, aiding in weight management, mood stabilization, cognitive enhancement, and the prevention of various health issues. Moreover, a healthy diet can significantly influence a child’s mental and emotional well-being, reducing the risk of conditions like depression, anxiety, and ADHD.

A balanced diet supports healthy growth and development in children, potentially decreasing the likelihood of suicide. For children already grappling with mental health challenges, a nutritious diet can assist in symptom management and empower them to take charge of their well-being.

It’s crucial to recognize that children aren’t inherently drawn to unhealthy foods like French fries and pizza while avoiding vegetables. These preferences develop gradually as they encounter more unhealthy food options. Nevertheless, it’s possible to reshape children’s food preferences, steering them towards healthier choices.

Introducing wholesome, nutritious foods into a child’s diet early on can establish a lifelong healthy relationship with food. Contrary to common belief, this process can be straightforward and less time-consuming than anticipated. By following these tips, you can instill healthy eating habits in your children without turning mealtimes into a battleground, setting them on a path to becoming healthy, well-rounded adults.

Children naturally gravitate towards foods they enjoy. To foster healthy eating habits, the key is to make nutritious choices appealing:

1. Emphasize overall diet quality over specific foods. Encourage consumption of whole, minimally processed foods and reduce reliance on packaged and processed options.

2. Lead by example. Children often mimic adults, so demonstrate a varied diet, limit screen time, and engage in physical activity yourself.

3. Mask the taste of healthier foods, such as bitter vegetables, by serving them with flavorful dips or incorporating them into familiar dishes.

4. Cook meals at home whenever possible. Restaurant and takeout meals tend to be higher in added sugar and unhealthy fats.

5. Involve kids in grocery shopping and meal preparation to educate them about different foods and reading food labels.

6. Ensure healthy snacks are readily available. Stock up on fruits, vegetables, and nutritious beverages to discourage consumption of unhealthy snacks.

7. Practice portion control and avoid using food as a reward or bribe.

Starting the Day Right with Healthy Breakfasts

Regular breakfast consumption offers numerous benefits for children, including improved memory, mood stability, energy levels, and academic performance. A breakfast rich in quality protein—from sources like cereal, yogurt, eggs, or meat—can aid weight management, particularly in teenagers.

Making breakfast doesn’t have to be time-consuming:

- Prepare boiled eggs in advance for quick morning meals.

- Create breakfast burritos in bulk and freeze them for easy reheating.

- Opt for portable options like egg sandwiches, Greek yogurt, or peanut butter on whole grain toast.

- Consider pre-made waffles or pancakes with added protein, or grab-and-go protein bars for busy mornings.

- Blend smoothies with oats, chia seeds, or flaxseed for added nutrition.

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