Helping children develop healthy eating habits can sometimes feel like a challenge, but with the right approach, it can also be fun and rewarding. Small, consistent steps — like involving kids in food preparation and creating positive mealtime routines — can make a big difference in how they view food. Here are some practical tips and a guide to what children need each day to grow strong and stay energized.
Practical Tips to Encourage Healthy Eating
Make food fun and inviting
Turn meals into an adventure. Use colourful plates, let kids help with food prep, and try “build-your-own” meals like tacos, wraps, or fruit skewers.
Avoid pressure or bribery
The “just one more bite” tactic can backfire. Instead, encourage tasting and praise effort rather than quantity eaten.
Serve small portions
Kids can feel overwhelmed by large amounts. Serve a little, and let them ask for more if they like it.
Offer choices
Let them pick between two healthy options — “Would you like apple slices or grapes?” — so they feel involved.
Keep offering new foods
It can take 10–15 exposures to a new food before a child accepts it. Don’t give up after the first try.
Eat together
Family meals provide a sense of routine and are a great way to model balanced eating in a relaxed setting.
Limit distractions
Turn off the TV and put away devices so kids can focus on their food and listen to their hunger cues.
What Does a Child Need Each Day?
Here’s a quick guide to the daily nutritional needs for children aged 5–12 (always adjust based on age, activity, and medical advice):
Fuel for energy and concentration
- Carbohydrates (whole grains, brown rice, oats)
- 4–6 servings a day
For strong bones and teeth
- Dairy (milk, yoghurt, cheese)
- 2–3 servings
Supports growth and muscle development
- Protein (chicken, fish, beans, eggs, lentils)
- 2–3 servings
Supports growth and muscle development
- Vegetables
- At least 3–5 servings
- Packed with vitamins, minerals, and fibre
Healthy eating isn’t about perfection — it’s about creating positive habits that last a lifetime. By making mealtimes enjoyable, encouraging variety, and showing consistency, parents can help children build a strong foundation for health. Remember, patience is key. Every small step, from trying a new vegetable to sharing a family meal, brings your child closer to becoming a confident and balanced eater.
