How to get kids to eat healthy: Set an example and get them involved to build lasting habits

Children's diet: Teaching portion control early can prevent childhood obesity and encourage mindful eating habits (Image: Canva)

With so much junk food and sugary treats available, it is difficult to keep children on track with eating a healthy and balanced meal. If your mealtimes are rife with anxiety where you are try to feed your child something that they don’t even want to touch, you’re not alone.

Encouraging children to eat healthy doesn’t mean forcing them to eat their vegetables or banning treats altogether. Instead, it’s about introducing balance, variety, and positivity into their relationship with food.

• Lead by example

Kids will see what you, not just what you say. So the first step is to lead by example. This fact is also backed by research in the Journal of Nutrition Education and Behavior. If children see you enjoying a variety of fruits, vegetables, and whole grains, they’re more likely to copy you. Make healthy eating a family affair by preparing balanced meals and eating together at the table.

Also read | Diet tips for children: Swap these 10 foods for healthier options to boost growth, manage weight

• Make healthy food appealing

A research study on Appetite Journal showed that kids are more likely to try foods when they look more attractive and when colours and textures vary.

What to do: Make fruits and vegetables look more appetising by serving them in fun shapes or bright colours. Offer them a variety of textures and flavours so they do not get bored easily. For example, a crunchy carrot stick with a yogurt dip or a colourful fruit salad can capture their attention and make meal time enjoyable.

• Engage children in meal preparation

Engaging children in the kitchen is a great way to get them interested in healthy eating. According to the Journal of Nutrition Education and Behavior, involving children in meal preparation increases their chances of trying new foods and creates a positive association with healthy eating.

What to do: Let them help with simple tasks like washing vegetables, stirring batter, or arranging food on a plate. When kids feel like they have contributed to making the meal, they are more likely to try and enjoy it.

• Focus on positive reinforcement

Encourage healthy eating through praise rather than punishment. According to a review published in the International Journal of Behavioral Nutrition and Physical Activity, a more effective method for developing healthy eating habits in the long term is positive reinforcement over coercion.

What to do: Celebrate small victories, such as trying a new vegetable or choosing water over sugary drinks. Do not force kids to eat certain foods because this creates negative associations. Instead, gently encourage them and keep trying.

Also read | Diet tips for kids: Your child's meal must have these 7 key nutrients

• Create a balanced plate

Teach kids about the importance of balance by dividing their plate into sections. The USDA’s MyPlate guidelines are widely used for teaching portion control and balanced nutrition, emphasising the importance of fruits, vegetables, whole grains, and proteins.

What to do: Fill half the plate with fruits and vegetables, a quarter with whole grains, and the remaining quarter with protein-rich foods like beans, eggs, or lean meats. This approach is inspired by the "MyPlate" model and allows kids to visualize what a healthy meal looks like.

• Limit processed foods and sugary treats

While occasional treats are fine, it’s important to limit the availability of processed snacks and sugary drinks at home. Replace them with healthier options like nuts, seeds, whole-grain crackers, or homemade smoothies. By reducing the temptation of unhealthy snacks, kids are more likely to reach for nutritious alternatives.

• Teach portion control

Helping kids understand portion sizes can prevent overeating. Research in the Journal of the Academy of Nutrition and Dietetics highlights that teaching portion control early can prevent childhood obesity and encourage mindful eating habits.

What to do: Serve smaller portions to start and let them ask for seconds if they’re still hungry. Use child-sized plates and cups to make portions more appropriate for their needs.

Also read | Add these brain boosting foods in your child's daily diet

• Make mealtime a pleasant experience

Create a relaxed and positive atmosphere during meals. Avoid distractions like TV or mobile phones at the dining table, and encourage kids to eat mindfully by chewing slowly and savouring their food. This not only improves digestion but also helps them recognize when they’re full.

• Expose kids to new foods regularly

Introduce kids to a wide variety of foods and flavours to expand their palate. Start with small portions of new foods alongside familiar ones. It can take several attempts for kids to accept a new taste, so be patient and persistent.

• Educate kids about nutrition

Teach kids the basics of nutrition in a fun and age-appropriate way. Explain why certain foods, like fruits and vegetables, are "superfoods" for their growing bodies. Use games, stories, or even trips to the farmers’ market to make learning about food enjoyable.

Also read | Nutrient-rich diet is crucial for your child's growth, here's how to include these in everyday meals

• Be mindful of emotional eating

Help kids develop a healthy relationship with food by addressing emotional eating habits early. Teach them to recognise when they’re eating out of boredom, stress, or sadness, and offer alternative coping mechanisms like talking, drawing, or playing outside.

• Be patient and consistent

Shaping healthy eating habits is a gradual process. Kids may resist changes at first, but consistency is key. Keep offering healthy options, and over time, they’ll learn to appreciate and enjoy them.

Create a positive and supportive environment where nutritious food is accessible, enjoyable, and a part of your children’s daily lives. By leading by example, involving kids in meal preparation, and making healthy food fun and appealing, you can instill habits that will benefit them for years to come.