Getting Kids to Eat Healthier

I know I am not the only mom struggling to get their children to eat healthy foods. Yes, even as a dietitian mom, I am put to the test by my children. My kids never were picky eaters when they were younger. However, as they grow, they turn down certain healthier foods they would have eaten at a younger age. What’s made it even more difficult is my oldest now has braces. So most raw veggies she can’t have any more until the braces are off. To make things even more complicated, our youngest is getting braces in a few weeks. I am not saying to cater to their every request, but there are various ways to help kids eat healthier.

1. Make their favorites. Offering kids food, they like will make mealtimes a whole lot easier. So, what I found helpful with my kids is making foods they enjoy, especially veggies. They love roasted squash, carrots, broccoli, and sweet potatoes. So, what I do is I make sure I offer them throughout the week. Then, they will also take leftovers for lunch or consume them as an afternoon snack.

2. Be their role model. If your kids see you eating certain foods, they are more likely to follow the same habits and behaviors. So, make sure you model healthy habits, and they will follow.

3. Have them cook with you. Getting kids in the kitchen to help you prepare a meal can increase their consumption. I’ll have my kids wash, cut produce, and prepare the side dishes. My kids also like to make healthier muffins that include blueberries or apples. I know messes are the last thing we want to clean up, but if it helps them create healthier eating habits, then why not?

4. Snacking smarter! If you want your kids to eat more nutrient-dense foods, then stock up with healthier options. These include protein (dairy, nuts, nut butter, sunflower butter, soy), and a source of fiber (fruit, veggies, whole grains) can help keep them fuller for longer. I maintain a pantry full of various crackers, granola bars, granola, canned fruit (own juice), dried apples, and all kinds of cereal. I also keep the fridge stocked with fresh fruits and vegetables, non-fat yogurt, and cheese sticks.

Updated: 3/24/23 Thankfully, we only have about one more year to go with my youngest wearing braces. My oldest had hers taken off a few weeks ago. So, she has started to incorporate more variety back into her intake.

Photo credit: Valley Nutrition & Wellness, LLC/Jessica Clark, RD, LDN