Healthy Eating Tips for Kids

Here are some healthy eating tips everyone
needs to know

Set a schedule

The American Academy of Pediatrics recommends that parents plan and schedule 3 meals and 2 snacks every day.
Increase activity

When you want your kids to try something new, make sure they’ve first had a day of fresh air and exercise – so they’re hungry at
mealtime. When it’s time to eat, serve just a small sample of new food.
Timing is everything

Regular snacking routines can make children more likely to try new foods during scheduled mealtime because they may be more
hungry than if they are allowed to snack throughout the day.
Shop together

Get your kids involved in the shopping process. Take them to a local farmers’ market, and let them pick out the fruits and veggies
they’d like.
Reward them

Have your kids try everything on their plate, but give them one free pass each week. If they don’t use their pass all week long, on
Sunday reward them with 10 extra minutes of playtime before bedtime.
Plan snacks

Feeding your child at specific times each day, for both meals and snacks, will help maintain his or her appetite.
Know when to seek professional help

If feeding issues persist, talk to a feeding specialist or your healthcare professional about evaluating the cause.

Choose whole grain breads, bagels, and tortillas as opposed to the white variety.
Pick cereals that list whole wheat or oats at the top of the ingredients list and contain at least 3 grams of fiber per serving.
Offer whole grain waffles or pancakes. They're higher in fiber. You can buy them frozen or make your own using a whole grain or
buckwheat mix.
Go for fiber-filled brown or wild rice instead of white rice, and mix in some veggies or beans.
For a fiber-rich dinner, serve whole wheat pasta or quinoa, and toss some veggies into the sauce.
Always choose whole fruit over canned fruit or juice. Canned fruit is usually peeled, has less fiber, and might contain added sugar.
Top ice cream, frozen yogurt, or regular yogurt with whole grain cereal, berries, or almonds.
When serving fruits like apples or pears, leave the skin on. That’s where the fiber is.
Instead of french fries, make your own oven-baked potato wedges with the skins. This picky eater recipe for Spicy Sweet Potato Fries is great as a side dish.
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