How to Teach Kids About Nutrition and Healthy Eating

Early childhood nutrition sets the foundation for lifelong eating habits. By fostering a positive relationship with food, parents can empower their children to make informed choices.

Teaching children about nutrition is foundational for lifelong health. Unfortunately, many adults I work with express a lack of early nutrition education. Establishing healthy eating habits from a young age empowers children to make informed food choices throughout their lives.

 Here's a breakdown by age group of what to focus on:

Toddlers (1-3 years old)

Toddlers are exploring their senses, and food is a big part of that. Like I discussed here, the first 1,000 days of life are when taste and preferences around food are formed. This is a key time to  introduce a variety of tastes, textures, and colors to expand their palate. Offer finger foods for independence and mess-free eating. There are some great apps out there that I wish were around 5 years ago with my son to take some of the stress out of it. One in particular is called Solid Starts and it shows you how to serve different foods based on your toddlers age, they give fun recipes, and even a checklist for you to keep track of different foods you introduce.

Another big area I hear about in my practice is mealtimes. Most parents are busy stressing over their child's food consumption or encouraging them to “take one more bite”, that they turn what should be a fun environment into something stressful. 

Try to keep mealtimes fun and relaxed. If your child is more inclined to try new foods or has a bigger appetite first thing, then make breakfast the most nutrient dense meal and a time to try new foods. Most kids (and parents) are burnt out come dinnertime and do not want to face criticism at the table. Keep it fun and casual to promote a positive relationship with food. 

Avoid using food as a reward or punishment, as this can lead to unhealthy associations. Remember, it's normal for toddlers to be picky eaters. Be patient and persistent in offering new foods.

Preschoolers (3-5 years old)

Preschoolers are curious and eager to learn. All the more reason I wish that nutrition was taught in schools. This age group flourishes from what their peers are doing and would be a key way to engage their curiosity around foods. 

A way to engage them in the process, is to involve them in food preparation at home. This will help to spark interest and make healthy eating fun. 

Use simple terms to explain the benefits of different food groups, such as "fruits and vegetables help you grow strong." Relate why healthy foods matter to a fun activity or character. For example, my son is getting pretty good at riding his bike but struggles going up hills. I frequently encourage him to eat more protein at meals to have more energy to fuel his uphill bike rides. My son also loves the Hulk and so I will also encourage him to eat more fruits & veg to grow big and strong just like his favorite character.  

Encourage picky eaters by offering a variety of foods without forcing them to finish everything on their plate. Always pair a favorite food with a new food to make it less intimidating on the plate. A key phrase is, “It’s ok if you don’t finish it all.” I encourage my son to take a “baby bite” of a new food to at least give it a fair shot before assuming he doesn’t like it. 

Another great technique is to pair new foods with a dipping sauce - this one is totally gross to me, but as long as my son has some ketchup to dip his salmon in, he will eat it. Click here for more picky eater tips and tricks. 

School-Aged Children (6-12 years old)

School-aged children are becoming more independent and influenced by peers. It may be harder to avoid sweets with this age group. Instead of becoming super restrictive about it, teach them how to read food labels to make informed choices. Encourage healthy snacking options like fruits, vegetables, yogurt, or whole-grain crackers but also model eating treats in a balanced way. It’s better to sprinkle these treats in versus being super restrictive and seeing them horde or binge eat sweets when away from the home. Build up their trust and model eating all foods in moderation at home. 

Get kids involved in grocery shopping and meal planning to foster ownership of their diet. Let them plan out some meals for the week and come to the grocery store to pick out new fruits and vegetables to try. 

Don’t make them feel bad if they overeat on sweets or give long lectures. Simply encourage them to make better choices the next time around and explain why they need variety to fuel their day. A simple statement like, “We all love treats, but to have energy for play, we need superhero foods like fruits, veggies, and whole grains.”

Teenagers (13-18 years old)

Teenagers are navigating body image, peer pressure, and independence. Open communication is key. Never berate or talk negatively about their bodies or your own body for that matter. 

Discuss the importance of nutrition for overall health, including energy levels, mood, and athletic performance. Encourage meal planning and preparation to promote autonomy and prepare for independence outside of the home. Address common nutrition myths and fad diets. Help teens understand the concept of mindful eating and body positivity.

Remember, consistency is key. By incorporating healthy eating habits into your family's lifestyle, you're setting your children up for a lifetime of good health.

Do you have any specific questions about teaching your child about nutrition? Contact us today and we’d be happy to help answer your questions.