5 Ways to Make Healthy Eating Fun for Kids

When you introduced your 6-month-old to solids, chances are they happily ate a variety of nutritious foods — from mashed banana to sweet potato puree. 

Unfortunately, a wholesome start is no guarantee that your “food-adventurous” baby won’t become a “food-picky” child. In fact, most kids go through phases of finicky eating, where a strong desire for processed junk foods overtakes a healthy appetite for wholesome foods. 

Whether you’re concerned about your young child’s nutritional intake or looking for simple ways to inspire your older child or adolescent to choose healthier foods on their own, our seasoned team at The Center for Advanced Pediatrics can help. 

Unhealthy eating is the norm for many kids  

Optimized nutrition is fundamental to healthy growth and development from infancy through adolescence. But in a world where fast food meals, prepackaged snacks, and highly processed school lunches are the norm, many parents wonder:

• Should my child be getting fewer (or more) calories?
• How can I get my child to eat more fruits and vegetables?
• Is my child getting enough protein, calcium, and fiber? 
• Is my child consuming too much sugar, fat, and sodium?

We hear it often during well-child exams: picky eating dominates the dinner table. At that point, you just want your growing child to eat something — and when you’re short on time or energy, anything will do. 

Healthy eating can be delicious, easy — and fun 

You can do a lot to help your child change unhealthy dietary patterns, cultivate more wholesome eating habits, and develop a better relationship with food. 

The key? Controlling the “food supply lines” at home by providing a variety of healthy foods and taking a few simple steps to make healthy eating more fun: 

1. Emphasize food joy over food restriction

Kids are used to being told to limit salty snacks, cut back on sugar, and save fast-food meals for an occasional treat. While this may be solid dietary advice, a near-constant focus on food restriction can make kids feel more negative and fearful about what they eat.

Instead, focus on the positives: food variety, balance, and joy. 

Give your child a variety of wholesome foods to try, encouraging balance as they discover what they enjoy. When they’re reluctant to try something new, pair it with something they like — broccoli spears may be more appealing with a yummy dipping sauce.    

2. Meal plan and grocery shop together 

Helping your child cultivate healthier eating habits begins in the kitchen: When your child participates in (age-appropriate) meal planning, grocery shopping, and cooking, they gain autonomy and some control over their food choices.

Knowing that you value their input can make your child feel more invested in the mealtime process. If they help create the family’s weekly meal plan, they’re more likely to feel excited about the meals they’re eating — and interested in trying new foods.

3. Make a new recipe or meal once a week  

Once a week (or even just once a month), pick out a few cookbooks from the library or go online to find new recipes together. Then, bring your young chef into the kitchen and cook one of those recipes together. 

Kids of all ages are more likely to try—and like—a new food or recipe if they’ve helped prepare it. Basic helper tasks like measuring ingredients or tossing a salad are great starting points for young kids; older kids can learn safe knife skills and experiment with different flavors and ingredients to create their own recipes.  

4. Encourage your child to plate their own meal

You control which foods are available at home, but your kids should decide if they’re hungry, which foods they’ll eat from the choices before them, and when they’re full. You can support their autonomy around food — a vital part of developing healthy eating habits — by letting them plate their meal. 

It’s fun for kids to arrange their own plates, and most are more willing to try new foods when they’re at least partially in charge of what’s on the table. 

5. Eat meals together as often as you can

Eat together as often as possible, whether three times a day or once a week. Most of the joy and fun in food happen through connection, and family mealtime offers a perfect opportunity to nurture this all-important aspect of healthy eating. 

It’s also a perfect time to be a “healthy eating” role model and introduce new foods in a gradual, no-pressure way.  

Ready to improve your child’s relationship with food? Schedule a visit with our expert team at The Center for Advanced Pediatrics in Norwalk or Darien, Connecticut, today.