Healthy Kids- My tips on how to get your kid to eat healthy.
I often get comments and questions from other moms on how I get my kids to eat healthy plant-based food. The truth is that it’s all been about lead by example and a bit of luck. It doesn’t hurt that my oldest happens to prefer macro bowls to french fries.

In today’s junk-food obsessed and fast-paced world, it’s more important than ever for children to have a healthy balanced diet. This we know: kids aren’t eating enough fruits and vegetables and most of them don’t even know where their food comes from other than a box or the store.

I know the struggle. When my kids were young, it was hard to be persistent with the healthy foods like roasted veggies and lentils when all they wanted was fishy crackers and juice boxes. It’s up to us as parents to teach our children that if it comes from a package, it’s not real food.

We don’t buy yogurt tubes, granola bars, or store bought cereal. Yes, I do spend more time in the kitchen since I try to make most things from scratch, but it’s an investment in my kids health that I am willing to make.

It’s important to create a pattern of healthy eating early on, which will prime them for a better lifestyle in later life (at least I hope!). Don’t tell your kid they have to eat their food or they will be in trouble. Instead tell them that this healthy food is a source of life and energy. It’s a chance to feel better and grow up stronger. Healthy eating is important but so is a healthy relationship with food:)

Here are some of my tips to help your kids eat healthier foods:
Provide healthy snack options—Having a wide variety of healthy foods on hand and don’t fall for the “easy” store bought snacks. Children who choose to eat more fruit and vegetables have better focus and energy so keep your kitchen full with fruits and veggies, nuts and dips. I make their favourite version of hummus and serve it with carrots sticks and crackers. Make guacamole, or homemade nut butters. Let them pick their own fruits for a smoothie then add in some spinach. Bake muffins free of refined sugar and white flour.
Limit junk food—Kids are drawn to the pretty wrappers and the sugary contents of packaged food so don’t even let them see it! Limiting their options will set them on a course to help them select more wisely. Food manufacturers that market their unhealthy sugary junk foods to kids are just BAD people in my mind!

Let them try it..then try it again—Children who have the ability to taste test different types of foods are more likely to make better choices and pick healthier options more regularly. The more times a child tastes a particular food, the more likely they are to learn to like it over time. When possible, introduce them to new foods to try. As they become exposed to more and more new items, their palates will grow. My girls don’t always love something at first and that’s ok. But I always try it again a couple of times in different meals. Like zucchini, my kids did not love zucchini until I made them zucchini noodles (zoodles) and covered it with their favourite pesto. After a few zoodle meals, they stopped protesting zucchini in other dishes.
Give it eye appeal—We eat with our eyes first. Children are particularly drawn to the sensory aspects when exploring new foods. Appearance, taste, odor, texture, temperature and flavor all have an effect on how children respond to food. Make it visually appealing by using different plating ideas so it looks enticing. Select colorful foods to make it look vibrant and delicious.
Grow your own—If you have room for a garden, grow your own fruits and vegetables. Get your children involved by including them in the care of the plants. They will be more inclined to try something if they’ve grown it themselves. If outdoor space is a problem, you can grow herbs, tomatoes or other small fruits and vegetables indoors. We have a few planter boxes in our backyard and the kids get to choose their own vegetables to grow. That way they get so excited to eat their harvest and learn where food comes from… (the ground).
Teach by example—When children see you consuming and enjoying healthy foods, you’ll be setting the stage for proper eating habits. More often than not they are watching and copying you. This positive modeling serves as a better method to get them to eat a healthy diet versus using other forms of parent controls. I think my kids see just how much I love eating a variety of plant-based foods:)

Children need to learn proper eating habits early so it will be easier for them to develop a lifestyle they can continue with into adulthood. A well-balanced diet helps children as they grow and learn and can help prevent obesity and lifestyle-induced diseases. Teach them interesting facts about nutrition and introduce foods from around the world. The more you leave room for daily creativity and choice in the kitchen, the greater their exposure to a wider palette for their palate!

I would love to hear what works for you and where you struggle?

xoxo

Rebecca