THINK, SAY, DO: Encouraging Healthy Eating Habits for Kids

Helping children and teens make healthy food choices is important for their physical and mental health. Sensitively navigating this topic can be difficult. Thankfully, technology and advances in research make it easier to maintain good nutrition for kids.

One resource, MyPlate, is a research-based tool for planning balanced meals. The USDA recently updated dietary guidelines for children and adolescents. Under the new guidelines, children and teens are encouraged to prioritize protein, dairy, vegetables and fruits.

There are a few other resources that caregivers can use to think about, discuss, and model eating choices that support children’s health.

What to THINK: Mindful Parenting and Working Together

Mindfulness is the practice of being aware of the present moment. Caregivers who are mindful of their child’s emotions may engage in intentional practices that support their child’s wellbeing.

These practices include helping children process their emotions in healthy ways that do not involve food and develop a healthy relationship with food. Parents can also support mindful eating by removing distractions like screens at meal times and slowing their eating pace to focus on the taste, smell, and textures of foods during meals. These practices help children fully enjoy meals and respond to body cues for fullness.

As children grow, collaboration is key. Caregivers can think about creating a healthy home food environment as a shared effort. This approach is known as communal coping and involves working together to address a shared stressor.

Having open, judgement-free conversations about your child’s relationship with food can help them to better identify their own hunger and fullness cues and make nutritious choices. Caregivers can also think about their teen as a contributor to family health and invite them to help plan, shop for, and prepare family meals. What are some ways you can invite your teen to support making healthier decisions in the family? 

What to SAY: Communication Tools to Discuss Healthy Eating with Kids

Healthy relationships with food start with a focus on how healthy foods support the body. Caregivers should not label foods as “good,” “bad,” or “junk.” Instead, caregivers can discuss how different foods serve different purposes. Some foods build muscles, some provide quick energy, and others are meant for enjoyment and sharing.

Explaining these benefits helps children connect food to how their bodies feel and function. For example, a young child can learn that tuna has protein to help their muscles grow so they can play. A teenager can understand that fiber supports digestion, fullness, and steady energy.

Caregivers should not link food to body weight or use it as a reward or comfort tool. Instead, praise, quality time, or alternative soothing activities support resilience. Children thrive when meals are offered with structure, variety, and warmth, and when they are encouraged to listen to their bodies. Caregivers might say, “we’re having chicken, potatoes, and carrots tonight. You can choose what goes on your plate from what’s here.”

What to DO: Modeling Healthy Eating Behaviors

Children are always watching and learning. Modeling healthy eating behaviors supports children to display similar behaviors. Caregivers can model building a balanced plate and choosing nutrient dense meals. Parents can also share feelings of fullness with phrases like, “This is so good, but I am too full to finish. I will save it for lunch tomorrow.”

Family meals offer an ideal opportunity for modeling. Teenagers also positively reflect on family meals as a time for connection.

Modeling can also occur during food shopping. Caregivers can bring teens shopping and teach them how to choose healthy foods. Caregivers can also model incorporating balanced, nutritious snacks and meals into daily routines. This can especially be impactful during teenage years as it builds independence and teaches new skills for when teens move out of the home.

Supporting Nutrition for Your Kids

These are just some of the strategies that you can use to encourage healthy eating in your home. Every family is unique and will need different kinds of support to stay healthy. Finding ways to apply these methods to your own home can be a great first step in fostering your child’s healthy relationship with food.

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