Parents play a vital role in helping children develop healthy relationships with food, exercise, and their bodies. Here are 10 simple tips for raising a nutrition-smart kid.
Don’t label foods as “good” or “bad”
Instead of assigning moral value to food, focus on how nutritious foods help children do things they care about. Explain how protein and whole grains provide energy for sports, how breakfast improves focus at school, and how fruits and vegetables help keep their bodies healthy and prevent sickness.
Keep nutritious foods readily available
Children learn to eat what is accessible. Keep fruits, vegetables, cheese sticks, and other nourishing snacks easy to grab. Parents should also model healthy eating habits, as children often imitate what they see.
Avoid placing restrictions on food
Strict food rules can create feelings of deprivation and may lead to unhealthy behaviors such as hiding food, hoarding food, and binge eating when those restricted foods are made available (at birthday parties or a friend’s house, for instance). Rather than banning foods, encourage balanced choices and avoid shaming children when they occasionally choose less nutritious options.
Incorporate daily “fun” foods
Teaching moderation is more effective than promoting perfection. Allowing small treats each day helps children learn that all foods can fit into a healthy lifestyle without guilt or deprivation.
Avoid using food as a reward or punishment
Using food to celebrate achievements or manage behavior can encourage emotional eating. Plan rewards that are not tied to food, like experiences, special activities, or quality time together.
Give children some control
Children (and adults!) are naturally intuitive eaters. Avoid forcing them to clean their plates. Offer a variety of foods, encourage them to try at least one bite, and respect their hunger and fullness cues. Keep healthy snacks available for when they are genuinely hungry.
Encourage healthy movement, but don’t mandate it
Physical activity should feel like fun, not like a chore. Help children find activities they enjoy, whether that’s sports, biking, dancing, or playing outside. Family activities that get everyone moving are a great way to build healthy habits together.
Prioritize family meals
Research shows that children who regularly eat meals with their families tend to have better nutrition, growth, and overall well-being and mental health. Family dinners also provide opportunities for parents to model healthy eating and engage in meaningful conversation. Start with one family meal each week and build from there.
Avoid negative body talk
Children learn how to view their bodies by listening to the adults around them. Avoid criticizing your own body or theirs. Every child develops at a different pace, and concerns about growth or weight should be discussed with a pediatrician before making any dietary changes.
Get kids involved with food
Invite children to help plan meals, shop for groceries, and prepare food. Early exposure to cooking and food preparation builds confidence, teaches valuable life skills, and encourages a positive relationship with food that can last a lifetime.
Kate Peters is a licensed and registered dietitian who works with children, adolescents, and adults along with couples, families, and sports teams.