Healthy eating habits for kids

Whether it’s searching for a way to keep your snack-loving kids fed during summer break or planning out a menu and meal-prepping for the week ahead, getting your kids to eat healthy may feel like running a marathon with one shoe. Pediatrician Ashley Flesher, MD, understands that building healthy eating habits for kids can sometimes be a challenge.

Dr. Flesher offered advice on how to encourage your children to build a strong future by focusing on healthy eating habits today.

How does what we eat affect how we grow?

“Good nutrition in the first two years of life really promotes brain development,” said Dr. Flesher. “Think about how much our bodies grow, both inside and out, just in the first few years! You don’t just need to ensure your child is getting enough calories, but also that they get the nutrients they need to grow in a healthy way.”

Unhealthy eating habits can start young. According to the CDC, about 1 in 5 children under 18 are currently considered obese. This rate has increased drastically within the past 30 years. As obesity can contribute to long-term health issues like type 2 diabetes and hypertension, it’s important to work with your child on building a healthy foundation for their future.

What is some advice for helping create healthy eating habits for infants and toddlers?

“Toddlers should eat the same food as the rest of the family,” said Dr. Flesher. “Infants and preschoolers are very good at listening to their bodies, so parents shouldn’t force one more bite but let them use their own instincts.”

Dr. Flesher encourages families to eat together at the table, screen-free. Creating a consistent schedule of sitting down together to eat isn’t just good for a child’s physical health, but it’s great for their emotional and mental health, too!

How to encourage older children to make healthier food choices

“One really effective method of getting older children to eat healthier foods is to encourage them to help you with preparing meals,” said Dr. Flesher. “Maybe they dig their heels in at the idea of that recipe you found online but have something different they’d like to try themselves.”

Involving them in picking out new foods, working with you on preparing meals and taste-testing can help expand what your child likes without turning into an endless argument. Also, offer fruits and vegetables at every meal and encourage starting the day with a healthy breakfast.  

Dr. Flesher recommended limiting added sugar and having your child drink mostly water at home.

Teens and healthy eating habits

“First and foremost, continue to encourage family mealtime as often as you can,” said Dr. Flesher. “Try to avoid getting too much fast food or grab-and-go where everyone is in a different space. I know that can be tough if you’re a family with lots of extracurriculars to get to, but every meal you can eat together as a family is a good thing!”

When you’re on the run, pack healthy snacks that are easy to eat in the car or when you arrive at your destination. That way, you’ll find it easier to resist that temptation to just hit the drive thru.

What can I do if I have a picky eater?

“Picky eaters are really their own category, because they sometimes need more time to come around to a new food,” said Dr. Flesher. “It can often take up to 8-10 exposures to a food before a child will accept it.”

Don’t give up! Continue to put a small bite of everything being served on your toddler’s plate.

Can I help my kids to eat more healthfully if we previously relied on snacks or fast foods?

‘Talk about how you are going to make changes as a family to be healthier,” said Dr. Flesher. “You don’t have to make a bunch of changes all at once. Start slow and make one change at a time.”

For example, packing a cooler with sandwiches on whole grain bread instead of running through the drive thru after sports practice. Have more fruits or vegetables ready to grab for snacks instead of chips.

“In the end, it’s important that you focus on healthier options as a family,” said Dr. Flesher. “Children are deeply observant. If they see you eating healthier options, trying new foods and avoiding talking about food as ‘good’ or ‘bad,’ they’ll take that in. Focus on balance and building healthy eating habits together.”