Offer a variety of nutrient-rich foods: Encourage children to try new foods, and offer a variety of fruits, vegetables, whole grains, lean protein sources, and low-fat dairy products.
Make mealtime a positive experience: Encourage children to sit down together as a family and enjoy meals without distractions such as TV or phones.
Plan balanced meals: Make sure each meal includes a source of protein, a fruit or vegetable, and a whole grain.
Limit processed and junk food: Reduce the amount of sugary and processed snacks and drinks, and opt for healthier options such as fruits and vegetables, yogurt, or nuts.
Avoid using food as a reward or punishment: Avoid using food as a bribe or reward for good behavior, and never withhold food as a punishment.
Be a role model: Children are more likely to adopt healthy eating habits if they see their parents and other adults eating nutritious foods.
Educate about the importance of nutrition: Teach children about the importance of a balanced diet for their overall health and well-being.
Encourage children to be involved in meal preparation: Allow children to help with meal preparation, such as washing produce or setting the table.
Offer smaller portions: Children need smaller portions than adults, so be mindful of serving sizes.
Avoid skipping meals: Encourage children to eat regular meals and snacks to keep their energy levels consistent throughout the day.
Make healthy snacks readily available: Stock your pantry and refrigerator with healthy snacks such as fruits, vegetables, yogurt, and nuts.
Avoid using food as comfort: Teach children to find healthy ways to cope with stress and emotions, instead of turning to food.
Limit eating out: Eating out at restaurants often means consuming more calories, salt, and unhealthy fats than needed.
Reduce sugar intake: Limit the amount of added sugars in your child’s diet by avoiding sugary drinks, candy, and baked goods.
Hydrate: Encourage children to drink plenty of water throughout the day to stay hydrated. Offer water instead of sugary drinks, and encourage them to try infused water or herbal tea