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Promoting Good Children's Eating Habits at Home: A Guide for Parents

by Yuyu. Published on .

We all know the famous saying, "You are what you eat." Yet, ensuring our children develop good eating habits can be a little more complex. Research shows that the eating habits we form in childhood often follow us into adulthood, making early nutrition interventions a pivotal part of our child's longevity and well-being.

Person feeding children
Photo by Hui Sang

The Current Picture: Children's Eating Habits Today

Before discussing how to nurture healthy eating habits, understanding the current state of children's nutrition is vital. The CDC reports that in 2019, only 10.1% of high school students ate fruits five or more times daily, and just 2.0% consumed vegetables six or more times per day.

Moreover, the American Heart Association states that as of 2017, 91% of American children scored poorly on diet measures, as they primarily consume foods high in sugar and saturated fats instead of fruits, vegetables, and whole grains.

Tips to Foster a Positive Food Relationship

Forming a positive relationship with food from an early age is the foundation for a lifetime of healthy eating habits. Below are a few tips which, if practiced consistently, can help children develop a more varied and balanced diet.

Variety: Encouraging diversity in food choices can lessen the monotony of meals and open children's minds to trying new foods. Including a rainbow of fruits and vegetables along with a mix of grains and protein sources fosters variety.

Family Meals: Sharing meals with family members not only strengthens bonds but also positively impacts children's eating habits. Studies show that children partaking in family meals at least thrice a week tend to maintain healthier weights and make better dietary choices.

Modeling Behavior: Parents are the primary influencers of their children's dietary habits. Displaying an appreciation for various nutritious foods can encourage children to mirror these healthier choices.

Avoid Screen Time: Kids on autopilot mode during meals miss out on savoring their food due to distractions. Screen time during meal may contribute to picky eating as they have trouble listening to their bodies, and are unable to understand what it means to be hungry.

Managing Picky Eaters

At times, children, especially those who tend to refuse certain foods, get labelled as "picky eaters". However, it's essential to understand that children's taste palettes are more sensitive than adults', hence, their dislike for certain foods, particularly bitter ones, is a natural response.

It's helpful to come up with creative strategies to serve these foods, often pairing them with other flavors that your child enjoys.


In conclusion, fostering healthy eating habits in children requires patience, innovation and persistence. However, the long-term benefits of these efforts are rewarding, providing our children with the foundation for fulfilling and healthy lives.

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