Make Food a Family Affair: 4 Ways to Eat Healthy with Your Kids

It’s important for children to develop healthy relationships with food early on in life. According to the American Academy of Family Physicians, healthy eating can benefit children by stabilizing their energy, improving their minds, evening out their moods and helping them maintain a healthy weight.

When you teach your children good eating habits at a young age, you can help them grow into happy, healthy adults and avoid issues associated with obesity. We’ve highlighted four simple ways to get started.

1. Lead by Example

As a parent, you’re the most important role model in your child’s life. According to the Center for Parenting Education, children copy the positive behaviors they see. That means one of the best ways to encourage healthy eating is by “practicing what you preach.”

2. Get Creative with New Foods

Kids aren’t always open to trying new things, but there are fun, easy ways to incorporate new fruits and veggies into their favorite meals.

• Add fruits and veggies into colorful, sweet smoothies.
• Sneak peas into their favorite pasta.
• Swap spaghetti for a spiralized veggie pasta.
• Dip it! Try veggies with hummus or fruit with yogurt.

Studies show that most children need between 10-12 exposures to new foods, so don’t give up if your child doesn’t like a new fruit or vegetable on the first try. Use our food worksheet to rate new meals or food items and track exposures!

3. Make Your Child Part of the Process

Involve your child in meal planning and grocery shopping as a smart way to teach them about food and nutrition while learning more about their likes and dislikes. Take your child to your local farmers market to see where your food comes from, and who produces it.

Get the kids involved in the kitchen, too. Older kids can handle using kitchen equipment and appliances, while simple recipes are best for younger children. Have them grade the meal afterward—if it gets a B or higher, add it as a family favorite!

4. Regularly Engage in Family Meals

Regular family meals give children more opportunities to eat nutritious foods and spend quality time with parents and siblings. According to KidsHealth, children who regularly eat meals with their family are more likely to eat fruits, vegetables and grains, and less likely to snack on unhealthy foods.

Complete our Health & Wellness online health assessment to get a picture of your current health and health risks in an easy-to-read, interactive format.