1. Involve Children in Meal Planning and Preparation 🥣

Engaging children in planning and preparing meals has numerous benefits, including:

• Developing essential kitchen skills such as measuring, mixing, and cleaning.

• Enhancing reading and counting skills by using recipes (3)

• Encouraging teamwork and problem-solving skills through meal preparation.

Helping with meal prep can vary by age. Younger children can assist with writing shopping lists or adding ingredients to a bowl, while older children can chop vegetables, select recipes, pack their lunches, or even prepare a meal for the family. Encouraging food preparation early on makes cooking a fun and stress-free experience as they grow.

2. Encourage Children to Try New Foods 🍳

Introducing children to new foods can be challenging, but a few strategies can make the process easier:

• Pair a new food with one they already enjoy. This makes unfamiliar foods feel less intimidating.

• Let them choose a new fruit or vegetable at the grocery store to try at home.

• Introduce a variety of textures, not just new flavours. It may take time to adjust to different food textures, so offering familiar foods in new ways—like mashed, baked, or roasted potatoes—can help broaden their palate.

These small, consistent efforts can encourage an openness to new foods and reduce food aversions over time.

3. Make Nutritious Snacks Easy Accessible 🍎

Having pre-prepared, nutrient-dense snacks available can support healthy eating habits. Some great options include:

• Yogurt with fruit

• Whole-grain crackers with nut or seed butter

• Sliced veggies with hummus

Making nutritious foods convenient and visible can encourage children to reach for them first. Snacks also offer a great opportunity to balance their daily intake—such as adding fruit to their diet if they haven’t had enough during mealtimes.

4. Model Positive Behaviours Around Food 👀

Children often mimic the behaviours of those around them, including attitudes toward food. Parents and caregivers can model a balanced approach to eating by:

• Speaking positively about the foods they enjoy.

• Avoiding negative comments about foods they dislike.

• Talking about treats in a way that encourages moderation rather than restriction.

Creating a food-positive environment helps children build a guilt-free, stress-free attitude toward eating (4).

5. Establish Regular Mealtimes While Respecting Hunger Cues ⌚️

Consistent mealtimes help children develop structured eating habits, but it’s equally important to respect their natural hunger cues. Encourage children to listen to their bodies by allowing them to stop eating when they feel full rather than insisting they finish their plate. Forcing children to eat beyond their appetite, or excessively restricting foods, can both create an unhealthy relationship with food (4).

If you have concerns about your child’s eating habits—whether it’s selective eating, food allergies, or ensuring they are meeting their nutritional needs—our pediatric dietitians, Mel and Matthew, are here to help. Book a free discovery call to learn how we can support you and your family on your journey to balanced, stress-free eating.

References

1. Anzman‐Frasca, S., Ventura, A. K., Ehrenberg, S., & Myers, K. P. (2017). Promoting healthy food preferences from the start: A narrative review of food preference learning from the prenatal period through early childhood. Obesity Reviews, 19(4), 576–604. https://doi.org/10.1111/obr.12658

2. DeCosta, P., Møller, P., Frøst, M. B., & Olsen, A. (2017). Changing children’s eating behaviour – A review of experimental research. Appetite, 113, 327–357. https://doi.org/10.1016/j.appet.2017.03.004

3. Vandermaas-Peeler, M., Boomgarden, E., Finn, L., & Pittard, C. (2012). Parental support of numeracy during a cooking activity with four-year-olds. International Journal of Early Years Education, 20(1), 78–93.

4. Scaglioni, S., De Cosmi, V., Ciappolino, V., Parazzini, F., Brambilla, P., & Agostoni, C. (2018). Factors Influencing Children’s Eating Behaviours. Nutrients, 10(6), 706. https://doi.org/10.3390/nu10060706