As parents, our children’s health is always our top priority and the food they consume, significantly influences their short-term and long-term wellbeing. Educating them about the importance of nourishing their bodies for optimal functioning, concentration, physical activity, and mental health is one of the greatest gifts we can offer. As a mum of two young children and a nutritional therapist, I understand the challenges parents face in guiding their children’s eating habits and the frustration parents can feel having spent time cooking delicious healthy meals, only to be met with ‘I am not eating that’. Here are my top 10 tips for raising healthy eaters that can make a real difference and help support your child’s nutrition:

Snack wisely by offering raw cut-up vegetables and fruit sticks when your children are “starving” and you’re frantically preparing their dinner.

Encourage them to explore new flavours and foods by reminding them, that they cannot say they do not like it if they have not tried it.

Reduce the consumption of ultra-processed snacks in your every day at-home foods and save them for special occasions like parties or holidays. Instead, enjoy homemade, balanced snack alternatives such as protein bars, energy balls, veggie sticks with hummus, greek yoghurt with homemade compote and chia seeds, and nut butter and berries on sourdough.

Establish consistent meal and snack times to create a routine that ensures your child is hungry and ready to enjoy lunch and dinner.

Empower your child by allowing them to choose one vegetable per meal, while you select another. This promotes variety and encourages acceptance of new foods. It also makes them feel empowered as they have a say in what they are eating.

Make family dinner time a priority a couple of times a week. This not only sets a positive example but also encourages connection and reduces distractions. Eating together can influence their willingness to try new foods, promote mindful eating, and aid digestion.

Design each plate with a focus on achieving a healthy balance. Include protein, healthy fats, and ample servings of vegetables, and ensure carbohydrates are nutrient-rich, prioritising whole-grain options and starchy vegetables over refined white rice, pasta, and bread.

Embrace the importance of variety in your child’s diet. Introduce different types of pasta such as lentil pasta, pea pasta and whole-wheat pasta, varying their shapes and sizes. Explore rice alternatives like quinoa, pearl barley, brown rice, farro, and buckwheat. Aim for a diverse range of colourful vegetables, incorporate different types of fruits, and include nuts and seeds for added variety.

Involve your children in the cooking process. Let them use their own utensils to prepare meals and snacks alongside you. This fosters their interest in nutrition and empowers them to make their own food choices.

Educate your children about the power of nutrition by introducing the concept of nutrients as superheroes. Explain how protein provides super-strength, carbohydrates offer super-speed, healthy fats support super-brains, and fibre promotes super-tummies.

When it comes to your children’s diet, remember to strive for progress, not perfection. Focus on making each meal and snack more nutritious. Children naturally prefer sweet foods due to the sugar receptors in their mouths, so to shape their taste preferences towards less sugary options, gradually introduce healthier alternatives. For instance, instead of buying jam from the store, make your own by reducing berries with chia seeds. It’s also crucial to find a balance. Completely avoiding refined sugar and ultra-processed foods might make these treats more tempting simply because they are forbidden. Educate your children about the difference between everyday foods and occasional foods. Prioritise whole, nutritious foods for daily meals and reserve ‘treat foods’ for special occasions like birthdays, weekend movie nights, and family gatherings.

Jessica May is a registered Nutritional Therapist and the Founder of Jessica May Wellness and offers children and adult nutritional workshops and services. To learn more, visit jessicamaywellness.com
@Jessicamaywellness_