Raising Healthy Eaters: Ways to Introduce Nutrient Rich Foods to Your Kids

February 4th 2024

As parents, fostering a positive relationship with nutritious foods is a gift that lasts a lifetime. Nurturing healthy eating habits in children not only supports their growth and development but also lays the foundation for a lifetime of well-being. In this blog post, we’ll explore practical tips and strategies to make the journey of introducing nutrient-rich foods an enjoyable and successful adventure.

Tip One – Start Early: The earlier children are exposed to a variety of nutrient-rich foods, the more likely they are to develop a taste for them. Research from the American Journal of Clinical Nutrition suggests that early exposure to diverse flavours during weaning can positively impact food acceptance. Be sure to introduce fruits, vegetables, and whole grains as part of your Child’s first foods to establish a diverse palate from the very beginning.

Tip Two – Make It Colourful: Children are naturally drawn to colourful and visually appealing foods. Use a variety of fruits and vegetables to create vibrant and enticing meals. Experiment with different shapes, sizes, and arrangements to make the dining experience visually engaging. A rainbow of colours not only adds excitement to the plate but also ensures a diverse range of nutrients.

Tip Three – Involve Them in Meal Preparation: Engage your little ones in the kitchen to spark their interest in food. While it can be messy (and that is ok and part of the fun!, involving children in meal preparation, such as washing vegetables, stirring ingredients, or assembling their own wraps, fosters a sense of ownership and curiosity. Studies in the Journal of Nutrition Education and Behaviour highlight the positive impact of hands-on involvement on children’s food choices and preferences.

Tip Four – Create a Positive Food Environment: Family meals provide an opportunity for connection and positive associations with food. Research indicates that frequent family meals are linked to a higher intake of fruits and vegetables among children. Aim for regular family meals, and create a relaxed atmosphere where conversation and shared meals become a cherished and special routine.

Tip Five – Balance and Moderation: While introducing nutrient-rich foods is crucial, it’s also important to navigate the realm of sweets and treats with balance. Research suggests that restrictive feeding practices may lead to an increased desire for forbidden or “bad” foods. Instead, focus on moderation, teaching children to enjoy treats occasionally while emphasising the importance of a balanced and varied diet.

Tip Six – Lead by Example: Children learn by observing, and parents play a pivotal role in shaping their food choices. Demonstrating a positive attitude towards nutrient-rich foods and embracing a balanced diet sets a powerful example.

Tip Seven – Don’t give Up!: If your child is not open to try a certain food the first time round, don’t give up! Try again the next night, next week and so on. Encourage your child to touch, lick and smell the food, even if they don’t eat it, they are still being exposed to different textures, taste and meals that they may come to like in the future.

Raising healthy eaters is a gradual and rewarding process that involves patience, creativity, and a lots of fun. By incorporating these tips into your family routine, you’re not just nourishing their bodies but also instilling the joy and importance of making nutritious choices. As you embark on this journey, remember that every small step contributes to the development of lifelong healthy eating habits in your children.

Em x

P.S If you are struggling with your health and need some guidance to help put you on the right track to health, reach out and let’s chat.

P.P.S Don’t forget to check out my Instagram for inspiration. 

P.P.P.S Are you a mum that is looking for a supportive community to thrive, not just survive? Check out my Facebook group Healthy Mum’s Hub.