How to improve my children’s eating habits and nutrition? Step by step.

What are Healthy Foods for Kids? How to improve my children’s eating habits and nutrition? Step by step.

Effective Ways to Help Your Kids Eat in a Nutritious and Healthy Way

For most parents, buying and preparing nutritious, healthy meals is quite simple. It’s getting your kid to eat those healthy foods which are the difficult part. That makes mealtimes stressing and leaves parents wondering if their kid is getting enough nutrients. If that is the case in your home, this article might be perfect for you. We’ve got healthy food tips for your kid that we ensure even your pickiest kid will eat.

What are the Benefits of Eating Healthy Food for Kids?

Kids need healthy foods because their bodies need the essential nutrients to grow. A kid who is provided with healthy foods will get a lifetime bonus of a stronger body and mind. A kid who is deprived of healthy foods or presented too many unhealthy foods can experience years of mental and physical health problems.

Before birth and the initial eight years after birth, the bodies of children develop at a fast pace. For instance, new bones and teeth need calcium. Cheese, yogurt, and milk can provide it. Kids have much water in their bodies compared to adults. They also need more liquids so they won’t become dehydrated.

The brain cells can establish thousands of connections, and protective grows, myelin, sheath around developing nerves within their bodies. Kids need iron in their diets. It can be discovered in foods like whole wheat bread and tuna so their bodies can produce myelin.

Kids have an essential dietary need to support continued physical and growth development. Foods which include protein, complex carbohydrates, minerals, and vitamins will offer the nutrients needed for development and growth. The American Academy of Pediatrics suggests that kids should eat at least five vegetables and fruits every day.

Promoting Healthy Eating Habits

Parents can give their kids healthy foods. However, because older kids spend so much unsupervised period with their peers, it’s crucial to educate them about the benefits of healthy eating when they’re young. That will allow them to seek out nutritious foods on their own as teens and adults.

  • Get them involved. If you involved your children in planning meals, they’d become invested in the whole process. They will be more likely to eat through involving them in grocery shopping and preparing the food.


  • Create healthy snacks available. If you store the kitchen exclusively with healthy foods, kids will eat them. As your kid grows, store good snacks in shelves and cabinets which they can reach without your assistance.


  • Give them their freedom of choice. Similar to most of us, children want to have it their way. However, no parent prefers to be a short order cook; creating four different meals for four different members of the family. As an alternative, opt to fixings bar approach. Provide a suitable base meal such as peppers, parsley, jicama, salsa, cheese, cabbage, lettuce, chopped tomatoes and other toppings.


  • Be a role model. The research found that the foods of children tastes are linked to the foods which their mothers love and don’t love. Allowing your children to see you order a fresh salad instead of fries and burger may motivate him or her to do the same.

Making Breakfast Happen

Breakfast is an excellent way to offer the body the refueling of energy it requires. Kids who eat breakfast are more likely to eat healthier. They tend to participate in physical activities as well. It is essential for kids to have breakfast on a regular basis. However, what they eat in the morning is essential too.

  • Picking breakfast which is rich in protein, fiber, and whole grains while low in added sugar may increase the memory, concentration and attention span of your kids. These are all important to learn in school.
  • Try to serve a balanced breakfast meal which includes some fiber, protein, and Carbs are a great source of immediate energy for their body. Energy from proteins is more likely to kick in after the carbs are utilized.
  • Some healthy ideas for breakfast include hot cereal topped with fruit or nuts sprinkled with cinnamon. It might also be half of the whole-grain bagel covered with peanut butter and fresh fruit.

Going Beyond Eating Healthy Meals

For most, family mealtime has been lost in their busy lives. For the majority of families, work schedules, school, and extracurricular activities can make hard to find time to eat together. Some go days or even weeks without sitting down as a family to share a meal. But, family meals are essential. They must be considered as part of a kid’s daily requirements.

Family Meals Are More Nutritious.The research found that families who eat together are twice to eat their five servings of vegetables and fruits. That is to compared to those families who don’t eat together.

Bonded Families. Research also tells that when a family eats together, they sense a strong bond with one another. Everybody leads disconnected lives at school and work and this time enables them to reconnect. You will also be able to keep track of your children’s lives.

Enhanced Mental Health. One study found that children who enjoyed family meals on a regular basis were less likely to encounter signs of depressions. They are also less likely to get into drug abuse.

Developmental Boosts. For the smallest family members, sharing a family meal at the table with parents does various amazing things. First, it helps support language skills as you chat with them and with your partner about their experiences the whole day. It also helps them establish dexterity and patience with the help of utensils. It helps them establish social abilities which consist of taking turns and manners.

Why You Need to Limit Carbs and Sugar in Your Kid’s Diet

Sugar is everywhere: from juice and blueberry muffins for breakfast to jelly and peanut butter sandwich for lunch. To help fight the significant amount of sugar humans are consuming every day, the American Heart Association suggest that kids eat no more than twelve grams of sugar. It’s the same with three teaspoons of sugar. Similarly, the World Health Organization guidelines recommend that people must consume less than 5% of their daily calories from sugar.

A survey conducted by the Centers for Disease Control found that there are five categories of drinks and foods that kids are getting excessive amounts of sugar every day. These include candy, dairy desserts like puddings, grain-based sweets such as cookies and cakes, fruit drinks and non-juice drinks like soda and energy drinks.

Easy Ways Cut Down on Sugar

Serve most fruits and vegetables. Kids must consume five to nine servings of produce on a regular basis. It includes peppers, bananas, broccoli, carrots, and apples. Vegetables and fruits contain fiber and water that will help them to feel full. Research also indicates that chewing is an essential part of satiety.

Cook more at home. As a parent, you need to cook more food at your home. Simply put, the more you can cook for your family at home, the more control you have over the foods they eat. Fast foods and restaurants often add sugar to improve the taste of their dishes. However, such additives aren’t needed for making foods taste good.

Don’t prevent your kids from eating sweets completely. Having no sweets rule is just an invitation for overindulging and cravings when given a chance. So, you need to allow your kids to taste some sweets now and then.

Eat whole foods which aren’t processed. Did you know that eating more foods in their original state will not just guarantee you know what’s in them, but it will also get rid of added sugars?

Pack snacks ahead of time. If you are out and about with your children, it is alluring to give in and grab and snack from the vending machine, snack counter or candy aisle. However, if you plan earlier and bring snacks with you, it’s possible to prevent this situation. Veggies with dips, fruits, nuts, trail mix all travel well.

Look for Healthier Junk Food Alternatives

Normally, junk foods are high in sugar, calories and unhealthy fat. Still, they are tempting for your children. Therefore, instead of removing it completely, try to cut back on the periods your children eat fast food. You can make the healthiest choices possible. Following are some alternatives you can make:

Instead of… Try…
Potato Chips


Kale Chips, Veggie Chips
Fries Bake them with coconut oil


Mac and Cheese Make your own by adding butternut squash


Candy Frozen grapes


Pizza Make your own and include eggplant or mushrooms, cauliflower, and zucchini
Fried chicken


Grilled or baked chicken
Ice cream


Smoothies, sorbet or yogurt
Pastries and doughnuts


Home baked goods with less sugar, English muffins and bagels


When Eating Out with Your Kids

Opt for restaurants with menus for kids. Being able to do a bit of coloring does wonder for a kids ability to wait for their food to come.

Opt for veggies and kitchen. If you are eating out in a sit-down restaurant, it’s suggested to order veggies and kitchen. It’s a good alternative for mac and cheese.

Be smart about sides. Sides which can send calories are biscuits, onion rings, noodles, rice, chips, and fries. Better bets are apple slices, corn on the cob, baked potato, side salads and grilled veggies.

Be Wise When It Comes to Fat

Children need healthy fats. These healthy fats help them fill up, focus better and enhances their mood.

Healthy Fats

  • Polyunsaturated Fats. It includes omega-3 fatty acids. These are commonly found in sardines, anchovies, mackerel, and salmon.
  • Monounsaturated Fats. This type of fats is found from nuts, avocados, olive oil, and seeds like sesame or pumpkin.

Unhealthy Fats

On the other hand, trans fats are found in vegetable shortenings. Some of them are fried foods, baked goods, snack foods, cookies, candies, crackers, and margarine.

How to Encourage Picky Eaters to Eat?

A lot of parents are worried about what their kids eat and don’t eat. Here’s what you need to do:

As an alternative toinsisting on your kid to eat a new food:

  • Respect their appetite. If your kid is not hungry, do not force a snack or meal. Likewise, do not force or bribe your kid to eat a specific food or clean their plant. It might only reinforce or ignite a power struggle over food.


  • Stick to your routine. Serve snacks and meals at about the same time regularly. If your kid prefers not to eat a meal, snack time will provide a chance to eat healthy food. You can give them milk or juice with the food.


  • Be patient with their new foods. Your kids often smell or touch new foods. Some might even put small bits in their mouths and take them out suddenly. Your kid might require repeated exposure to new foods before they take their first bite.


  • Make it fun. Serve other veggies like broccoli with a favorite sauce or dip. Cut foods into different shapes with cookie cutters. Serve a selection of brightly colored foods too.

Pesticides and GMOs. How to Keep your Children Safe?

Genetically Modified Organisms or GMOs are engineered to make food crops resilient to pesticides. Given that the bodies and brain of kids are still developing, they’re prone to such toxins. Eating organic foods have been shown to lessen pesticides levels in children. However, it’s more likely to be costlier. Here’s how you can keep your children safe from these toxins if you are on a budget.

  • Go Organic. If buying only organic vegetables and fruits is too costly for you, you can prioritize the ones you need. Just make sure to wash and dry them first before eating. That will eliminate any trace of pesticide residue.
  • Explore the market of local farmers for affordable organic produce.
  • Every time is buying meat, make sure to buy organic, grass-fed if possible. That is because affordable cuts of organic meat might be safer than those prime slices of industrially raised meat.
  • Scrub grown produce with a brush. In case you didn’t know yet, washing won’t eradicate pesticides taken up by the stem and roots, but it will eliminate pesticide residue.

Preventing Weight Problems in Kids

A growing number of kids are developing weight gains. It is a serious health concern since a lot of diseases are linkedto increased weight.

Children with obesity can be bullied more than their normal weight friends. They’re also more likely to experience social isolation, lower self-esteem, and depression. The impacts of this can endure into adulthood. Further, kids with weight problems also have more risk for heart diseases such as high cholesterol and high blood pressure.

Promote Healthy Eating Habits& Exercise

There’s no secret to healthy eating. To help your kids and family establish a healthy eating habit, try these:

  • Encourage the family to drinks more glasses of water
  • Include non-fat milk or low-fat milk or dairy products
  • Offer enough whole-grain products, fruits, and vegetables
  • Opt for lean meats, beans for proteins, lentils, poultry, and fish
  • Serve reasonably-sized portions
  • Limit consumption of saturated fat and sugar
  • Limit sugar-sweetened beverages

Another part of balancing the calories is to engage your kids in a proper amount of physical activity. That will prevent too much sedentary period. Apart from being fun for kids, physical activity on a regular activity has a lot of health benefits too.

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