Feeding children can be a challenging task, especially when you’re trying to ensure they eat a healthy diet. Here are nine food and nutrition strategies I use for all kids to promote healthy eating, no matter their size, but especially for those who may be larger or who may have emerging health conditions. By implementing these strategies, you can help your child feel fuller after meals, reduce snacking, make healthier choices, and ensure they get the essential nutrients they need. Let’s dive in!

#1: Balance Nutritious Foods with Sweets and Treats

A balanced diet doesn’t mean eliminating sweets and treats entirely. I teach my clients the 90-10 rule: 90% of your child’s daily intake should consist of healthy foods from the main food groups—proteins, whole grains, fruits, vegetables, and dairy or non-dairy alternatives. The remaining 10% can come from sweets and treats.

Why This Can Help Children Eat Better:

Being flexible with all foods sends the message that all foods can fit into a healthful diet. But the balance does matter. Every child and family is different and some will be able to have more treats based on their lifestyle habits. However, every child needs a healthy diet with a threshold of adequate nutrients to grow and function well. Focus on offering mostly nutrient-rich foods at meals and snacks, and don’t make certain foods forbidden, which can increase their appeal.

You can adjust the food balance based on your child’s activities and social events. Be flexible!

#2: Focus on Protein and Fiber at Meals and Snacks

Protein and fiber are filling nutrients that help your child feel full, reducing the likelihood of snacking and grazing. Plan meals with a clear protein source and include fiber-rich foods also.

Sources of Protein:

Breakfast: Eggs, Greek yogurt, milk, pea protein milk, cheese

Lunch: Turkey sandwich, peanut butter sandwich, cheesy pasta

Dinner: Chicken, fish, beans

Sources of Fiber:

Whole grains (brown rice, whole wheat bread, whole wheat pasta, quinoa, farro)

Beans

Fruits and vegetables (fresh, canned, frozen, or dried)

Breakfast cereal (whole grain-based)

Why This Works:

Protein helps build and repair tissues, support growth and development, and is slow to digest, keeping your child fuller, longer. Fiber promotes healthy digestion, and is also slow to move through the digestive system, having a similar effect on satiety as protein.

#3 Monitor Key Nutrients for Kids (Iron and Vitamin D)

Vitamin D and iron are two common nutrient deficiencies in children, especially those who carry more body fat. Ensure your child gets enough through their diet or use of supplements, if needed.

Why This Works:

Vitamin D supports bone health, and iron is crucial for blood health and energy levels.

#4: Use an Ideal Balance of Foods

When planning meals, aim for a balance of protein foods, whole grains, fruit, and vegetables:

1/4 of the plate filled with a protein food

1/4 of the plate for whole grains

1/2 of the plate filled with fruit and vegetables

Why This Helps Kids Eat Better:

Balancing a variety of nutrient-rich food from the food groups provides essential nutrients, meets a child’s nutritional requirements, and helps maintain a balanced diet.

#5: Choose Water or Milk

Water should be the primary beverage for hydration in children over the age of five. For added nutrition, three servings of milk or a dairy alternative provides essential nutrients like calcium and vitamin D. Milk also offers a source of protein, which can be filling for children, so stick to the recommended daily amount.

Why This Works:

Water promotes better hydration (and prevents dehydration), while milk and milk alternatives add to the overall nutritional intake without excess sugars.

#6: Limit Sugar-Sweetened Beverages

Minimize or eliminate sugary drinks like soda, juice, lemonade, sweet tea, and sweetened coffee drinks. Reserve these for special occasions only.

Why This Helps Your Child Eat Better:

Reducing sugary beverages prevents too much sugar consumption which may crowd out other important nutrients for children. If you do offer juice to your child, focus on unsweetened fruit juices made from whole fruit.

#7: Use Whole Grains Instead of Refined Grains

Opt for whole grains whenever possible. It will increase your child’s overall fiber intake. Examples of whole grains include whole wheat bread, brown rice, whole wheat pasta, bulgar, farro and quinoa.

Why This Works:

Whole grains provide more fiber and nutrients than refined grains.

#8: Prioritize Healthy Fats

Healthy fats come from plants, fish and nuts. Incorporate healthy fats from olive oil, avocado, nuts, seeds, and fatty fish. Limit saturated fats, which come from animal sources like butter and fatty cuts of meat.

Why This Works:

Healthy fats support heart health and brain development and function in children, plus they are associated with good health and prevention of chronic disease.

#9: Eat at Home Most of the Time

Home-cooked meals are generally healthier than meals from restaurants or fast food joints. These meals often include higher calories, saturated fats, too much salt, and sugar. Plus, it’s more cost-effective to eat at home.

Why This Helps Kids Eat Better:

Home-cooked meals allow you to better control the ingredients and the portion sizes.

Help Your Child Eat Better with Food Strategies

Implementing these nine food strategies can significantly improve your child’s eating habits, helping them to make healthy choices, and improving their overall health. By focusing on balanced meals, essential nutrients, and healthier food choices, you can help your child grow up well-nourished and healthy.

What’s your favorite food strategy from this list? Or which one do you want to start working on next? 

Resources

For more insights on raising a healthy and happy child, check out my latest book, Kids Thrive at Every Size, available now.

Watch the full YouTube Video here