Tips for Creating Healthy Food Habits for Kids
As moms, I think we all know how important it is to teach kids healthy eating habits. We also know how insanely difficult that can be. There are ways to make it easier, however, and instill healthy food habits for kids that will last them the rest of their lives. Here are some tips for making that a reality. It’s all about the rainbow.
Disclaimer: This review was done by team member Emily. She was provided product in exchange for her honest review. All thoughts and opinions expressed herein are her own and were not influenced by the developing company and/or its affiliates in any way.
Reframe Reality
For far too long not only have been vegetables been pictured as green, bland, tasteless, and outright “gross”, but those stereotypes have been and are still being pushed onto kids regularly from a young age. Cartoons, child celebrities, and even adults all model this stereotype and it’s time to change that. Even jokes and songs seem to highlight the “fun” and idealistic image of sweets.
Did your kids get into the “Johnny, Johnny” song as mine did? My kids quickly figured out that it’s funny to sneak sweets and hide them. Lying about it was even a joke and permissible. Yay. When we start setting the example that vegetables and healthy eating can be fun, taste great, and help our bodies grow big and strong we can reverse this harmful message. This may require reframing our own views of vegetables as adults. The easiest way to think about it is being sure you eat a rainbow of colors.
It Starts with You
Your kids look to your first and foremost as an example. So, if you hate vegetables how can your kids learn to love them? I know I grew up with boring and bland vegetables and the same negative messages about them growing up ourselves. I HATED vegetables well into adulthood. It’s time to break out of that mold. We have to take the first steps and lead by example.
I started bt trying new healthy produce. If I didn’t like something, that was okay, but at least I tried it! You don’t know until you try and neither will your kids. How many times have you tried to persuade your kids to try something they think they won’t like by saying, “At least try it?” And when was the last time you showed them trying something new yourself?
You can even make it a fun wager or game. Make sure you get a good variety by having something from each color of the rainbow on your plate. It’s an easy way to a more balanced diet and makes mealtime more fun.
Make Healthy Food Habits for Kids a Fun Thing
There are so many ways to make eating healthy fun. Explore new things together, make a wager on who can eat more broccoli. And download HuePets. It is just one great way to do this. Kids love setting goals and earning rewards. Kids also love fun games on their phones and tablets.
HuePets combines the best of both. Kids get a fun game to raise their very own pet. They have to feed this pet, take care of it, and level it up and earn great rewards for it by scanning real-life colorful healthy food. My kids constantly ask for more healthy stuff as meals because they are trying to unlock the next fun hat or item to dress up their pet.
Sometimes they ask for red peppers or orange carrots specifically because they want to make their pet turn a special color. My kids are asking for healthy foods now. They are also learning that it’s best to have a variety of healthy things ina rainbow of colors. Because the app requires that the pet eats certain colors of foods!
Keep it Accessible
It is so easy to get lazy and leave the crackers and chips and sugary fruit snacks right on the counter. That way the kids can just grab a snack and go. Less hassle, right? I know that when junk is laying around, that’s what I turn to first when I want something to eat. This doesn’t mean I can’t have the occasional treat, but I find when I put the junk food up and away, and leave the washed grapes, carrots, and other fresh produce within easy reach on the refrigerator shelf, I turn to those much more often. So will the kids!
Does your child have their own favorite colors? Set aside a spot for each of them with healthy food in their favorite colors! That way they know it is just for them.
Make it Delicious
Another aspect of this is to keep learning about healthy eating habits accessible to kids. With home economics a thing of the past more often than not these days, kids of all ages lack kitchen skills. How many kids out there can operate the microwave? How many can roast veggies? Really, both are quite simple to do. Kids are much more capable than we typically give them credit for.
At 9-years-old my son has learned how to cut up produce safely, how to stay safety aware in the kitchen, and how to cook up basic things in pots and pans without burning them. My younger two can easily assist in mixing up the salad, adding ingredients, and stirring the pot of food. There is a job for everyone, and the kids LOVE eating something that they helped to make themselves.
When my kids help me make a meal now, they are very aware of what we are eating. I often hear, “But mom! This doesn’t have anything purple!” or “Can we add peppers to this? They are yummy and my pet likes them.”
Check out these healthy Powered by Mom recipes that the whole family absolutely loves!
Dianne G. says
The picture of all those fresh foods looked so good to me right now! My grandchildren all love to cook and help in the kitchen. It does really help them to eat healthy and establish good habits. When my children were young and did not want to eat as many vegetables as I wanted them to I would blend them up and add small amounts to foods like pasta sauce.
Terri S. says
We include our grandkids in prepping meals. They know that fruits and veggies are healthy choices for them. When you start teaching them at a very young age it sets them towards a lifetime of healthy eating.
Sandra says
I love the suggestion of making it fun – its easier for all of us at any age to stick to habits if we enjoy them.
Amanda Alvarado says
The app sounds neat – wish it would have been out a few years ago – I don’t think I can get my preteen to use it now! LOL
DanV says
It would definitely help us to put the junk food away.
Stephanie H. says
I agree that kids of all ages need to learn how to eat healthy. Also, they need to learn kitchen skills that will carry with them as they get older.
Sara Campbell says
I like that you made it fun for the kids to try the veggies. I also like that you got the kids involved in cooking the veggies with you.
Misty says
My Granddaughters love to eat veggies w/ ranch dip. They also like to get involved in food preparation although their skills are still quite limited. (almost 2 & 4 yrs old) Their parents are planning on having a small backyard garden this year so they can help grow their own food while learning!
LeAnn Harbert says
This is a great program that makes it fun for kids to learn about eating healthy.
Stephanie Larison says
Very nice ideas and tips for healthier eating. I try and not buy the sugary snacks to begin with but my kids are super picky about eating veggies. I’ve been sneaking them in certain foods and some they can tell, but some they can’t.
Sandy Klocinski says
You do need to be creative to get kids to try new things. And it is very important that they get off to a good start. I think that letting them grow their own veggies would be helpful
Carolyn D says
I definitely think you can find creative ways to get them to try new things. I hate eating most veggies raw. Many of them take on different flavors when you cook so you are very right about veggies don’t have to be bland or terrible. You just need to experiment a bit and get the kids involved.
kjasus says
My son is a very pick eater, but having him help make the meal will end in him most likely eating a bit of it.
wen budro says
Thank you for the useful post. I agree that it’s important to start kids off early with healthy eating habits. I try to get them involved as much as possible with healthy food selections and preparations. It seems to help.
Vickie V says
Two things that really helped us.
One, let them help with weekly dinner planning, selecting and cooking too.
Two and the best. Plant a garden, let them choice fruit and veggie to plant, tend to, harvest, clean and cook.
Awesome bonding/family time too.
pu ye says
It is a great idea to make it fun for kids to eat vegetables, eating healthy. I love the part about giving rewards!
Holly Thomas says
This is a great program, my kids like to help in the kitchen and plant vegetables.
Lori Hic says
I love that this program was developed with small children in mind to develop healthy eating habits. We even grow some vegetables.
Tina says
Great tips. I love having kids help me in the garden and in the kitchen. Cooking can be so much fun.
Seyma Bennett Shabbir says
It is a great idea to make it fun for kids to eat vegetables, eating healthy. I love the part about giving rewards!
jason jennings says
it all is some great info they i likeed reading about its always good to eat healthy.
Ashley says
Love the great tips that you’ve provided. I think getting kids involved in cooking the meals will definitely help make them eat healthier!
Heather Kaufman says
My kids will eat more foods, if they help me make them.
christy sweeney says
I love that there are so many ideas to get kids to eat healthy. I would have liked more recipes that the kids can help with
brittany doerfler says
I love the idea of leading by example. I think we’re going to choose one new veggie or fruit a week to try. Thank you for all the great tips.
Pauline Milner says
Thanks for offering these super tips on helping to make our kids want to eat healthier. When you let kids participate in making food and keep food accessible to them, they will start eating healthier all on the own without the usual fuss of trying new things.
Aaron says
Making food fun has been somewhat stressful, as the kids want to play with the ingredients more than actually cook! But after getting in tune with the activity, they have shown great progress!
Susan Smith says
Great tips I would put vegetables into their favorite foods so they could try new vegetables.
Natalie says
Keeping veggies and fruits accessible is a great tip. We always have a bowl of fruit on the countertop and my family is more likely to eat that vs digging in the pantry for junk food.
Leela says
I love cooking, that looks great.
Jodi Hunter says
There were so many wonderful tips in this post, thanks so much for sharing.
Tamra Phelps says
I definitely agree that kids learn by watching the adults around them. I think by making healthy, tasty foods available and eating them and enjoying them, we show kids that those foods are good. You definitely can’t force kids to eat foods they think are ‘bad.’
Amy D says
I love that this program was developed with small children in mind to develop healthy eating habits. Getting kids involved in the cooking process is key. We even grow some fruits and vegetables. My kids love to water and pick them.
donna porter says
Not realizing it I grew up eating healthy because I stayed with my grandma as my parents worked and she always had a fresh garden and fruit trees. She included me in the whole process as well as preparing the food. I have done the same with my kids with positive results!
I must say the HuePets are adorable! I am sure this helps as well.
Courtney Hennagir says
Oh my gosh,I had almost forgotten about the “Johnny,Johnny” song,lol! Getting kids to help in the kitchen has been the best way to get my kids to eat more veggies.I also like to let them pick out new or “weird” veggies at the store. This app sounds amazing and I will definitely be trying it out.
Ashley c says
These are great ideas! My 2 year old already loves to help me in the kitchen. I hope that helps him enjoy trying things as he gets older
Michelle H. says
We are trying to have more vegetable incorporated in the family diet and we are starting up our vegetable garden again.
Linda Szymoniak says
We have always had at least one vegetable with every meal and plenty of fresh fruit available for everyone at our house. My three girls grew up loving veggies – even Brussels sprouts, broccoli, and cauliflower. I’m always surprised to find how many other kids don’t like them. I never had issues with my girls eating just about anything (it’s actually the husband who is picky and won’t eat everything – LOL!)
Celeste Herrin says
I love the saying it’s all about the rainbow and it starts with you. I don’t know about the Johnny Johnny song. I sneak veggies in muffins that I know my kids do not care for so they are still getting them.
Young M says
I like these tips. 🙂 I try to make meals and snacks colorful and attractive for kids.
Sue E says
When my grandkids come over. I let them help me make dinner and then we talk about the different foods and how they benefit their bodies so they can stay healthy and grow strong! We kind of make a game out of it. I find that nowadays most kids like veggies. Cooked or raw. It is true that kids mimic their parents – so it does start with us the authority figures! This was pin worthy. Thank you for sharing!
April Morin says
It’s true- healthy eating starts with YOU. I know my nieces look to the adults in my family for clues on how to eat healthy. We also try to make it fun by having them help us cook.
Ginny Williams says
I’m gonna try the “rainbow” method. Our problem is the texture of foods such as eggs that the little one rejects. Autism makes any meal time challenging and I know it’s even harder for them. We’ll keep at it though. Thanks for sharing.
Cynthia C says
Getting them involved in food prep is helpful in learning to make good choices.
Antoinette M says
My daughter helps me cook her favorite meals. The huepets game sounds like fun!
Dawn Monzu says
I love getting the kids involved in cooking and eating healthy! My granddaughters love eating veggies and fruit. Thankfully, my daughter started them off when they were babies so they love good food.
Molli Taylor says
i love the emphasis on food and FUN! healthy eating is important!
jenn fike says
I actually keep a “my plate” chart on my cabinet to make sure I don’t miss anything each meal.
Ken Ohl says
these are some clever ideas like making things fun
Sarah L says
Always good to have kids help with choosing the food and then help prepare it.
Tricia says
You have some great ideas here. I like how you mentioned the Jonny Jonny song. It’s so easy to overlook this but this does teach our kids bad habits. We try many of the things you talk about here.
rochelle haynes says
This sounds great kids need to eat healthy
Rosanne says
I like the part where you dare them such as see who can eat the most broccoli. I like that you made it a competition
Ashley Chassereau Parks says
I love the idea of teaching them to eat the rainbow! Those bright and colorful foods are the best and we try to live by the eat the rainbow idea, but I never thought to explain it like that to my kids. I think they would love that idea.
Shana Lenoir says
My kids are grown but I’m going to try this with baby cousins and one day grand kids
Melissa Hartley says
I like the idea of having different colors of fruit & veggies to offer. Great plan!
Shannon Holmes says
I grew up loving fruits and veggies because they were always available and offered as a snack. I also helped my grandma farm.
Julie Lundstrom says
If I find some fun recipes with healthy foods, I am hoping it will help them want to eat it.
Jodi W says
I always include fruit and veggies at mealtime. I have always loved veggies and my kids saw mwe eating them so that helped
Margaret Smith says
So many wonderful ideas. I like to also say just try it. Huepets sounds like a wonderful way to help encourage and make eating veggies fun.
Lisa says
So helpful, I always make sure I have fruits and veggies ready to be eaten.
RockLeeReview1 says
This reminds me of how I grew up, I stood on a chair at a young age and helped my mother cook, ever since I’ve been a decent cook and choose to make healthier meals because of it.
Robin Abrams says
I agree with the kids helping and making it fun. My grand kids actually love helping in the growing, picking and cooking the food they eat.
Mia E. says
So true that involving kids in the process of choosing foods and helping to prepare healthy meals gives them more motivation to want to eat and enjoy healthy foods.
Krista H. says
I love the idea of healthy eating starting with you, and the importance of creating a positive message for eating more fruits/veggies. Being that role model is crucial!
Tonya says
Awesome tips when you have picky kids
kathi bennett says
We do need to set good examples I remember helping in the garden when I was a kid and eating what we grew, life is so different now for a lot of us. Letting kids get involved with the meal is a really good idea, good tips for todays moms.
jennifer corrado says
Great information! I have a picky daughter so I have always tried to cook more of the healthy things she likes and sneak some veggies in without her knowing!
Shannon D Citrino says
I always incorporate healthy versions of food my liidlive into their diets. They need to know that food can taste good and be good for you.l
Dana Rodriguez says
These are great tips and so important for kids to get in the habit of eating healthy early. Good for you doesn’t mean it has to taste bad. I know leading a good example is really crucial as well.
Amber says
I like the tip of making healthy food fun! I think that is key 🙂
monique s says
It is hard to get the kids to eat veggies and fruits. These are great tips and I will put them to use.
Maria Malaveci says
This was very helpful! I need to remember to try and eat more fruits and vegetables so that my kids will see me. I need to set an example.
Melissa Moreau says
Make a game out of it
Thomas Gibson says
I believe healthy eating for the kids starts at implementing healthy choices at a young age and the parents should be doing the same thing if front of the kids.
Deb Pelletier says
eat a rainbow of colors. and it starts with the parents.
Eat health , learn to eat right.
Judy Metcalf says
These are some awesome tips. I usually leave fruits and vegetable within eye sight so that’s usually what gets chosen for a snack.
Darlene says
My children are adults now but I use to grind up their vegetables and this helped disguise it and they became lovers of veggies. My grandchildren well that’s a different story.
Darlene says
Great tips, my grandchildren hmm… some will eat veggies while the others will rather not so it’s a challenge.
Gwendolyn Jordan says
I found the tips very helpful
Amber Kolb says
It definitely can be hard getting the kids to try new foods, especially veggies! We love growing our our food in our garden and that has allowed the kids to take care of and get to know veggies in a new way. They actually want to taste what they have worked so hard at growing. I love the pet idea and feeding it healthy foods!
Paige Cassandra Flamm says
These are all awesome tips, and things that we can definitely stand to implement into our own home!
Laura Royal says
I do my best to model healthy eating habits for my kids but I love treats so it’s hard not to use food as reward sometimes.
Linda Linneman says
We have a hard time with the grandchildren and eating. It is even hard at times to get them to taste something new. I really enjoyed this article. Thank you so much for sharing this. God Bless
shelly peterson says
These are some great tips. Getting kids to eat healthy can some times be challenging.
Jessica Staley says
this was very beneficial. I have been getting resistance from the kids on eating veggies. im going to have them help me cook.