10 Ways to Get Kids to Eat Healthier

In conversations with parents over the years, it has been very common to hear about the eating challenges that they have with their children.  From having picky eaters or different dietary needs to not eating fruits and vegetables.  In my experience, I have found that the more I would get my son involved in the kitchen and make it fun for him, the more he would eat the healthy food we would prepare. 
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More Broccoli, Please! Three simple words my son said when he was two years old when he asked for a second helping of broccoli “trees”.  I realized that if you make food fun for kids, and teach them about why to eat healthier, then maybe they will be more likely to eat healthy and make good choices. This began the start of my blog, “More Broccoli, Please”, where I would share my experiences with my son and how I have taught him over the years about healthy eating habits and getting him involved in the kitchen (and in the garden too)!

I educated my son about good vs. bad foods, making him understand the importance of a healthy balanced diet with real whole food.  I guess you could say my son went through a picky eater stage. One day he would like something the next day he wouldn’t. I never liked to put this “picky eater” label on him although it was still frustrating at times. However, I knew it would take time as we were experimenting with new foods, and we had to find what he liked and focus on that. I tried “sneaking” vegetables into his food, but I preferred to let him know what he was eating. My son went through a stage where he wouldn’t eat anything that I put in front of him.  When he was about 5 years old and pushed away another healthy dinner, I had him make a list of 12 fruits and vegetables that he would eat. We then made an agreement that I would only serve him those 12 fruits and vegetables, but he would have to try at least one new one each week. He agreed, and this system worked! My son is now 10 years old, and I can honestly say he is a good eater! He knows good choices from the not so good choices. He knows how to read food labels and recognizes the key ingredients to look out for such as high fructose corn syrup, artificial flavors and color dyes. Although he still loves some of the typical “kid” food like pizza and fries from time to time, I know he is aware of the good things that he should be eating and why he should choose them. We also try to make healthier versions of some of the not so healthy items that kids typically like.

​Whether or not you have a “picky eater”, here are 10 ways that you can get your child to eat healthier and ways to get your child involved so that you can create healthy habits that last!   These 10 ways are all based on my experience with my son.

1. Have your kids help plan the weekly menu.  Ask for their input on what they want for meals. Our family loves to have themed nights each week such as Taco Night, Italian Night or Kids Cook Friday. Get creative by making some fun themes for your family with your favorites!
2. Let your kids help make the grocery list and take them shopping with you.  I know it is not always easy taking kids along for the weekly grocery shopping! However, once in a while have them come along and help.  Have them create their own list making sure to have them include fruits and veggies of course!
3. Play with your food and make it fun and exciting for kids to eat.  Presentation can be key for a picky eater. Use cookie cutters to cut shapes with fruit and bread, serve colorful foods.
4. Learn how to hide the veggies (sometimes you have to)!  I usually like my child to know what he is eating, but on occasion why not sneak a few veggies in? Your kids will never know there is spinach in their smoothie!
5. Plant a garden in your yard with your kids.  We love having a vegetable garden in the backyard. Over the years, my son has learned how food is grown and having the patience to grow your own. Not to mention the fun involved! 
6. Take your kids to a local farmer’s market and to an orchard or farm to pick their own fruits and veggies.  This is always a favorite experience for us.  We love picking our own food from the orchard. Try a vegetable of the week challenge and pick a new item each week at the farmers market.
7. Have your kids help in the kitchen in any way, from setting the table, to peeling carrots, juicing lemons, washing produce. No job is too small.  From such an early age, I remember my son helping in the kitchen. He was always curious about what I was doing and always wanted to help! 
8. Dance and have fun in the kitchen.  Waiting for water to boil? Turn on some music and make the waiting fun!
9. Make it a rule to have servings of fruits and/or vegetables at every meal.  Make a food chart if necessary to track what your kids eat.  We like to say “Eat the Rainbow” and add colorful items to each meal. Have healthy options washed and ready to eat so that they are easily accessible.
10. Don’t give up and always try new foods!  Be patient as your kids discover food that they like and don’t like. Praise your kids when they make healthy choices!

​It’s definitely a process and takes time and patience to instill healthy habits, but I have seen first hand that it does work and you can have fun along the way with these simple tips!