24 Ways to Get Kids to Eat Healthy

We all need a variety of healthy foods every day – but children’s growth and development depends on it. Good food will give your children energy they need to play, learn, concentrate better, sleep better and build stronger teeth and bones.

1. Enjoy a variety of foods every day.  Include vegetables and fruit, legumes (such as dried peas, beans and lentils), whole grain cereals, low fat dairy, lean meat, fish and skinless chicken. (But remember, reduced fat milk is not suitable for children under 2 years.)
   
2. Shop healthy. If you haven't got a variety of healthy foods in your kitchen pantry or cupboard, you can't put it on the table.
   
3. Go for quality, not quantity. Children's servings may be small. It all depends on their age and appetite. Variety is the important ingredient, so help them to try out different things.
   
4. Stick to three meals and two snacks every day. Growing children need to be fed frequently.
   
5. Begin their day with a healthy breakfast. It improves concentration, builds stamina, and helps them to function better at home and at school.
   
6. Give your children choices. For instance, ask if they want an apricot or a plum, beans or broccoli, an egg or a tuna sandwich.
   
7. Make that lunch crunch. But skip the chips! Vegetables and fruits make a great snack or lunch box addition. Try corn on the cob, carrots, small cucumbers, green beans, cherry tomatoes, celery, grapes or berries.
   
8. Freeze in summer. Frozen fruits make great summer snacks. Try frozen grapes, bananas and peach wedges.
   
9. Keep warm in winter. Corn on the cob, baked potatoes, air-popped popcorn, baked beans and stewed fruits can really hit the spot on cold winter days.
   
10. Go for a dip. Set up a colourful veggie platter with a variety of dips or salsa.
    
11. Give water instead of juices, energy drinks and soft drinks. These drinks are full of sugar and caffeine and can often take away kids’ appetite for other foods.
    
12. Set a limit for sweetened drinks.   A healthy suggestion is one small glass of 100% fruit juice a day – about 125ml. Avoid beverages with the words "drink", "ade", or "cocktail" in the name.  They will have extra sugar added.
    
13. Make family mealtimes part of your routine. Whenever possible, sit and eat together as a family (turn the TV off).
    
14. Lead by example. If the kids see you eating well and enjoying a wide variety of healthy foods, they’re likely to join in.
    
15. Family food – include everyone. Encourage children to enjoy the family foods and meals from an early age (about 12 months). Children will learn to eat what the family eats if they are given the same food and encouraged to try it.
    
16. Be persistent – you can't afford to give up. It's common for kids to love a certain food one day and hate it the next. Just keep offering healthy choices and they'll soon be eating a wider variety.
    
17. If at first you don't succeed – try, try again. Kids can be stubborn – but be patient; you may need to offer a new food 10 times or more before your child will decide to try it.
    
18. Get the kids in the kitchen. Encourage kitchen skills by having children make a sandwich or salad. Let them wash vegetables and fruit, and make a simple green salad, tabouli or a fruit salad. Being involved will increase their willingness to try new foods.
    
19. Be consistent. If your child isn't hungry for healthy food, don’t offer unhealthy substitutes – this will only encourage eating for reasons other than hunger.
    
20. Give them an encouraging word. Let your children decide how much to eat. Praise them when they make a healthy food choice.
    
21. Don’t use food to punish or reward a child. A hug or a book is a much better alternative.
    
22. Hungry or not? Children sometimes eat when they're bored, sad or lonely. Help your children understand when they’re eating for reasons other than hunger.
    
23. Let them make their own decisions. At the end of the day, it's up to your kids to decide whether and how much to eat. Your job is to offer healthy foods at regular intervals.
    
24. Call in an expert. If needed, get professional help to solve problems or keep the family motivated. Talk with your doctor or health practitioner or call Dial-A-Dietitian.
    

 

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Dietitian Services @ Healthlink BC

Making It Happen – Healthy Eating at School

This information was adapted from the “Go for your life” campaign with permission by the Victorian Government, Melbourne, Australia .