Feeding kids can feel a bit like refereeing a wrestling match—only with more peas on the floor and the occasional tearful protest about the presence of “green things.”
Still, parents everywhere are holding out hope that someday their children will actually ask for broccoli (and mean it).
If your little culinary critics prefer pizza to peas or would sooner eat a sock than spinach, you’re definitely not alone.
Busy schedules make healthy eating seem like a lofty goal. But it isn’t about serving chia seed pudding for breakfast every morning.
Sometimes, it’s just about small, realistic tweaks that add up.
Make Fruits and Veggies the Easy Option
Kids are snack ninjas. They can sniff out a packet of crisps hidden in the deepest corner of the cupboard. Stack the odds in your favour by making fruits and veggies the first thing they see.
A colourful fruit bowl on the counter or pre-cut veggies at eye level in the fridge can work wonders. If you’re feeling optimistic, pair carrot sticks with a side of hummus or a little pot of peanut butter.
Studies have shown that children tend to reach for whatever’s most visible and accessible, so you might as well use that to your advantage.
And no, you don’t need to craft vegetables into animal shapes unless you’re feeling extra. Sliced apples and a handful of grapes will do just fine.
Get the Kids Into the Kitchen
The kitchen is where the magic (and the mess) happens. Inviting kids to help with meal prep not only keeps them busy, but it also gives them a sense of ownership over what lands on their plate.
Little ones can wash veggies, tear lettuce, or stir batter. Older kids might be trusted with slightly more advanced jobs, like grating cheese (with supervision, unless you fancy an impromptu first-aid drill).
Research from the University of Alberta found that children involved in cooking are more likely to try new foods and have a better attitude toward healthy eating.
Besides, when your child proudly announces that they “made the salad,” even the pickiest eaters might sneak a leaf or two onto their fork.
Try the Two Bite Rule
Picky eaters are a special breed. One day they adore sweet potatoes; the next, they act like you’ve served them radioactive sludge.
Instead of turning dinner into a battleground, try introducing the “two bite rule.”
Invite your child to take just two bites of a new food. No pressure to finish the lot—just a little taste. This gentle nudge often lowers the resistance to new flavours and textures.
Researchers have found that it can take up to 15 tries before a child accepts a new food, so persistence (and patience) pays off.
Bribes and threats? They usually backfire. Keep things low-key and let curiosity lead the way.
Model Healthy Eating (Even When You’re Craving Biscuits)
Ever noticed how kids mimic absolutely everything? If you want them to eat their veggies, you’re going to have to be the brave soul who eats them first. Sigh.
Kids are more likely to eat foods they see their parents enjoying. Family meals—yes, even the chaotic ones with spilled juice and off-key singing—are perfect opportunities to model balanced eating.
Researchers at Harvard have found that regular family dinners are linked to healthier eating habits in children.
Don’t worry if your plate isn’t Instagram-worthy.
The important part is eating together and showing that you’re willing to give new foods a go (even if you’d rather be eating chips and dip behind a locked door).
Make Meals Colourful and Fun
No one expects you to whip up carrot roses on a Tuesday night. But a splash of colour on the plate can spark a little excitement. (And no, ketchup doesn’t count.)
Aim for a mix of colours with fruits, veggies, and proteins. A rainbow stir-fry, a fruit salad, or even a “snack plate” with chunks of cheese, cherry tomatoes, and sliced cucumber can be surprisingly appealing.
According to a study published in Appetite, children are more likely to eat meals that are visually appealing and include a variety of colours.
If you’re feeling whimsical, let the kids pick a “colour of the day” and choose foods to match. Bonus: they’ll learn their colours and eat a few more vitamins in the process.
Ditch the Clean Plate Club
Well-meaning relatives may still preach the gospel of the Clean Plate Club, but pressuring kids to finish every bite can actually mess up their ability to listen to their own hunger cues.
Encourage children to serve themselves age-appropriate portions (with a bit of guidance, unless you want the mashed potatoes to disappear in a single scoop).
Teach them to notice when they feel full, and reassure them it’s okay to leave food if they’ve had enough.
This approach helps kids develop a healthy relationship with food and learn to trust their bodies. The American Academy of Pediatrics recommends letting children decide how much to eat, provided you’re offering nutritious choices.
Keep Healthy Options on Hand for Grab-and-Go Moments
Busy parents know the real test comes when you’re running late and everyone’s hangry. Stashing healthy snacks in your bag, the car, or even your coat pocket helps fend off the siren call of the vending machine.
Think small tubs of berries, cheese cubes, rice cakes, or whole-grain crackers. If the snack requires zero prep and can survive being squished by a rogue toy dinosaur, it’s a winner.
Some brands offer pre-packed snacks with no extra sugar or salt that fit the bill—just check the ingredient list to avoid hidden nasties.
Serve the Same Meal for Everyone
Short-order chef life quickly becomes exhausting. Instead of making separate meals for every family member, serve the same dish for everyone and let the kids choose which parts they want to try.
Include one or two “safe” foods your child already enjoys alongside something new.
Mealtime feels less stressful when parents refuse to play restaurant, and kids learn to accept that not every meal will be their favourite. Over time, most children broaden their palates when everyone’s eating the same food.
If you’ve ever spent the evening making both spaghetti and plain buttered noodles, know that you have the power to retire from that particular juggling act.
Reframe Treats and Sweets
Kids will encounter chocolate buttons, biscuits, and fizzy drinks sooner or later. Turning treats into forbidden treasure often leads to more sneaky behaviour around them.
Instead, treat sugary snacks as part of the picture, not the centrepiece. Offer them occasionally, without making them a reward for eating “good” foods.
A balanced approach, as recommended by nutritionists, helps kids develop a healthy attitude toward sweets—and reduces the drama at birthday parties.
And if your child occasionally eats cake for breakfast at a sleepover, well, that’s a lesson in resilience (for you, not them).
Get Creative With Food Presentation
There’s a reason why bento box lunches rack up millions of views online. Kids love novelty—even if it’s just their sandwich cut into triangles instead of rectangles.
Try using cookie cutters for sandwiches or cheese, making fruit kebabs, or letting your child assemble their own taco or wrap. Sometimes, a meal that’s interactive feels more fun and less like a chore.
If you’re feeling brave, theme nights (think “build your own pizza” or “rainbow salad bar”) can shake up the routine. You don’t need to be an artist—just a parent armed with a bit of imagination and a sharp knife.
Talk About Food Without Judgment
Language matters. When talking about food, focus on what certain foods do for the body rather than labeling them “good” or “bad.”
Carrots help you see in the dark; yogurt keeps your bones strong; chicken gives you energy for football.
This positive spin helps kids see food as fuel rather than a battleground. Plus, it lays the groundwork for healthy attitudes about eating as they grow up.
Experts at Raising Children Network recommend using age-appropriate language and avoiding shame or guilt around food choices.
Going Beyond the Plate
Encouraging healthy eating in kids isn’t about perfection, Instagram-worthy meals, or never letting sugar cross the threshold.
It’s about small, consistent choices that work for your family—even on the nights when the only green thing anyone eats is the icing on a birthday cupcake.
Progress counts. Celebrate the days your child tries a new vegetable, even if it’s just two bites (and even if they immediately chase it with a biscuit).
Mealtimes are about connection, conversation, and, yes, the occasional silly face made out of peas.
And if all else fails, just remember: even the fussiest eaters eventually discover that fruit snacks exist in real fruit form.
Sometimes, it just takes a while—and a whole lot of patience.
