Healthy Eating for Kids: What Parents Need to Know

Healthy Eating for Kids: What Parents Need to Know

Jan 01, 2023

Becoming a parent is one of life’s greatest joys. However, raising another human who mostly relies on you for everything can be overwhelming. First-time parents have it harder as they are new to the parenthood journey, figuring everything out from scratch.

While there are many facets to a child’s life, health is the most important. Parents must prioritize their kids’ health before they consider other factors. Health care for kids is more detailed than you may imagine, starting from healthy eating.

Understanding the Importance of a Healthy Food Relationship for Children

Developing a healthy relationship with food is critical for children as early as possible. Food is a big part of leading a quality life, but only when eaten rightly. Therefore, you can help your child avoid many health problems if you encourage healthy eating in your household early. Some of the health complications associated with poor food relationships are:

  • Diabetes
  • Obesity
  • Heart-related diseases
  • Tooth decay
  • High blood pressure
  • Eating disorders
  • Osteoporosis
  • High cholesterol

The foundation of healthy nutrition is in eating the right foods and controlling the portions of servings.

What Foods Should Kids Eat Everyday?

If you are overwhelmed and cannot figure out the best foods for your child, seek professional help from Fueling Minds. Besides, there is nothing wrong with liaising with kids’ lunch delivery services to plan some of your child’s meals. It will help lighten your load while catering to your child’s health. The goal is to provide nutrient-dense foods that your child can enjoy daily. Some foods that should make it to your child’s plate every day are:

  • Protein – try out different proteins like poultry, lean meat, eggs, unsalted nuts, beans, peas, and seafood.
  • Vegetables – you can incorporate plenty of fresh and colorful vegetables into daily meals.
  • Fruits – fresh fruits packed in their juices are healthier because they don’t have added sugars. ¼ cup of dried fruit will account for one serving of fresh fruit for a child.
  • Whole grains, like whole-wheat bread, oatmeal, brown rice, pasta, and quinoa
  • Fat-free or low-fat dairy products – like cheese, milk, yogurt, and fortified soy beverages.

How to Create Healthy Eating Habits

Once you have a rough idea of the healthy foods to incorporate into your child’s daily life, you need to create healthy habits to support the lifestyle. Healthy eating habits ensure your child gets the most out of their meals. Some tips for creating healthy eating habits are:

  • Manage the portions – eating too much food is an unhealthy habit that leads to poor nutrition. Managing portions for your child will keep changing as they age. The goal is not to starve your child but to ensure they are not overfeeding.
  • Space the meals – one sign of poor nutrition among kids is eating all the time. You should space out meals correctly, allowing the body time to digest well before the next serving. The spacing of meals also creates a routine that will help your child not skip meals.
  • Introduce variety – if you want to encourage your child to keep eating healthily, do not bore them with the food options. Diversify the menu as much as possible to keep things interesting. If you run out of ideas, liaise with a professional near you for healthy food delivery services.
  • Eat at specific times – you must be more intentional about evening meals. Eating too late at night is an unhealthy habit. Your body needs time to digest before you sleep.
  • Eat while sitting – your posture during and after meals matters. Eating while lying down risks choking and heightens the chances of bloating.
  • Snacking on select foods – encourage your child to snack on fruits and vegetables instead of cookies, chips, and sodas.


Aside from choosing the right healthy foods and eating appropriately, you foster proper nutrition through relationships. Create time to eat with your child, which encourages bonding. Prepare some meals alongside your child. These practices make food more valuable in a child’s eyes instead of just an avenue to get full.

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