Ten Tips to Get Kids Eating Healthy

By  Jordan & Kyla Miller

Contributing Writers for  Wake Up World

Do you find it difficult to get your kids to eat healthy?

Are they picky?

Do they only want boxed cereal for dinner?

Children have the highest requirement for nutrients due to their rapid rate of growth and development. It is vitally important that we provide them with healthy options to support optimal health and instil good eating habits for the future. Nutritionally complete meals are a must! It may be difficult at first, but the rewards will last a lifetime. The following are some tips and tricks to help you change your child’s perceptions towards healthy foods. Try them out and see if they work.

1. Educate

Education is one of the greatest gifts you can give yourself and your child. Be conscious of what you are feeding your child and what their nutritional needs are. Beware of hidden  food additives  such as chemicals, colorants, salt,  sugar, nitrates, etc. Teach your child the difference between how healthy foods affect their body in comparison to unhealthy foods. Above all else, lead by example. The best way for your children to learn healthy eating habits is by observing what goes in your mouth.

2. Do Not Bribe

Easier said than done, right? Unfortunately, using food as a bribe can diminish the value of healthy foods, while promoting unhealthy foods as a treat for good behaviour. Further, it can cause emotional eating in their future. If at all possible, we want to avoid using food as a bribe.

3.  Ensure an Active Lifestyle

Exercise is an important part of growth and development and helps improve overall well-being. Using up extra energy will have your children demanding their next meal, even if it is healthy.

4. Involve Them

Children love spending time with their parents and they love helping out in the kitchen. It can be as simple as asking them to identify the food you are cutting up or asking their opinion on which vegetable should go on the shish kabob next. When a child feels that their opinions matter and they are allowed to make decisions, they will be more open to  eating what is on their plate.

5. Follow the 80/20 Rule

Unless they are under your constant supervision, it is not realistic to expect children to eat healthy all the time. The 80/20 rule allows for a solid foundation of healthy eating at home with room for “treats” and experimentation when out. It helps to avoid isolation and deprivation. It also allows for freedom and independence.

6. Be Consistent

It is vitality important that as a parent you are consistent and persistent in your resolve to feed your children healthy foods. It may not be easy at times, but by providing structure and a routine for your child, you will instil these healthy habits in them. Eating wholesome foods at home is one of the greatest gifts you can give your children.

7. Be Creative

Kids love different shapes and colors. Make food fun and visually interesting. This doesn’t mean adding synthetic coloring to your child’s food. Instead, use the vast variety of foods we have available to us. You know your child best, so use your imagination to come up with fun ways of dressing up healthy foods. If all else fails, being creative might even mean being sneaky. For example, puréed foods can go unnoticed in some of your child’s favourite meals. Smoothies are also an excellent way to add all sorts of nutrients to your child’s diet. For example – spirulina, greens for kids, flax oil, etc. You will be providing super nutrition without them even knowing it.

8. Allow for  Independence

Kids will often challenge their parents because of a natural desire for independence. Instead of fighting them on this natural desire, why not cater to it. This doesn’t mean that a parent should be expected to make 3 different meals for each member of the family. It simply means that healthy alternatives and variety could be provided in one meal. For example, by providing two types of vegetables, your child can pick which one he or she prefers.

9. Desserts should be nutritionally complete

Eating healthy doesn’t mean that you have to deprive your child of dessert. Instead, make sure that your dessert complements the meal and is nutritionally complete. A dessert that is nutritionally complete is one that does not only contain carbohydrates. Ensuring there is a protein and fat source as well is optimal. This will provided the added nutrient for your child and also balance their blood sugar levels.

10. Eat with abundance

Children are growing at a rapid rate. This means that their requirement for nutrients is extremely high. We would never want to put a child on a diet. Restrictive diets can lead to nutrient deficiencies. Instead, provide your child with healthy foods and let them eat as much as they want.

Most importantly, enjoy the experience!

About the Authors

Jordan & Kyla  are passionate about health; together, they have overcome many illnesses through dietary and lifestyle changes, and the art of practicing a positive mindset daily. Kyla is currently studying to become a Registered Holistic Nutritionist and Reiki Master, and Jordan is currently learning about traditional North American medicinal herbs, in hopes of becoming a Certified Herbalist.  For more information, please visit the following sites;  guidinginstincts.com,  Facebook,  Twitter,  Google+, or  Pinterest


If you've ever found value in our articles, we'd greatly appreciate your support by purchasing Mindful Meditation Techniques for Kids - A Practical Guide for Adults to Empower Kids with the Gift of Inner Peace and Resilience for Life.

In the spirit of mindfulness, we encourage you to choose the paperback version. Delve into its pages away from screen glare and notifications, allowing yourself to fully immerse in the transformative practices within. The physical book enriches the learning process and serves as a tangible commitment to mindfulness, easily shared among family and friends.

Over the past few years, Wake Up World has faced significant online censorship, impacting our financial ability to stay online. Instead of soliciting donations, we're exploring win-win solutions with our readers to remain financially viable. Moving into book publishing, we hope to secure ongoing funds to continue our mission. With over 8,500 articles published in the past 13 years, we are committed to keeping our content free and accessible to everyone, without resorting to a paywall.