Helping Kids Build Healthy Eating Habits

Getting kids to eat healthy foods can sometimes be a challenge. However, just like with adults, awareness and understanding of good nutrition can help children develop lifelong habits that support overall health.

One helpful guide is the Choose My Plate program, developed by the United States Department of Agriculture (USDA). This program replaced the traditional food pyramid and uses a simple visual plate model to help kids and adults understand what a balanced meal should look like.

The idea is straightforward: a healthy plate provides a blueprint for balanced nutrition.

Build a Balanced Plate

According to the Choose My Plate model, a healthy meal should include a balance of vegetables, fruits, grains, protein, and healthy fats.

Vegetables

Vegetables form the foundation of a healthy diet and, along with fruits, should make up about half of every meal.

To make vegetables more appealing to kids:

• Introduce new vegetables regularly

• Blend vegetables into sauces or main dishes

• Offer vegetables as snacks

Kid-friendly snack ideas include:

• Celery with peanut butter

• Edamame with hummus

• Carrot sticks or sliced cucumbers

Sometimes it takes several tries before kids begin to enjoy a new vegetable, so keep offering a variety.

Fruits

Fruits are another excellent source of essential nutrients for children.

To get the most benefit:

• Choose a variety of colorful fruits

• Rotate different types to provide diverse phytonutrients

While fruits are generally a healthy choice, it’s important to keep portions balanced since they naturally contain sugar. Also be mindful with dried fruits, which are often lower in fiber and higher in concentrated sugars.

Grains

Grains are healthiest when they are minimally processed.

Whenever possible, choose whole grains, such as:

• Brown rice

• Quinoa

• Teff

• Amaranth

• Whole wheat products

These grains provide more fiber and nutrients than refined grain products.

Protein

Protein plays an important role in supporting muscle development, brain function, and bone health.

Healthy protein options include:

• Fish

• Eggs

• Poultry

• Beans and legumes

• Soy foods

• Nuts and seeds

Try to limit processed meats such as bacon, deli meats, and hot dogs.

Healthy Fats

Healthy fats are essential for growth and development, especially for brain health.

For example, DHA, an omega-3 fatty acid, plays an important role in children’s brain development.

Focus on healthy fat sources and avoid hydrogenated oils and trans fats, which are commonly found in many processed foods.

Water

Water is the best beverage choice for children.

While fruit juice may seem healthy, it lacks the fiber found in whole fruit and can contribute to excessive sugar intake. Studies have linked high juice consumption with increased risk of weight gain in children.[i]

Sugary sodas and other sweetened beverages should also be limited.

Focus on Variety

One simple rule can help guide healthy eating for kids:

Encourage a variety of colorful, minimally processed foods.

If your child prefers only one vegetable — like green beans — it’s perfectly okay to serve them regularly. Many children naturally grow out of these “mono-food” phases over time.

To help fill potential nutrient gaps, some families also consider a multivitamin for kids as part of their overall nutrition strategy.

Sources

Dennison BA, Rockwell HL, Baker SL. Excess fruit juice consumption by preschool-aged children is associated with short stature and obesity. Pediatrics. 1997;99(1):15–22.