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Secrets of Healthy Eating for Kids

Updated on August 19, 2019
Joanna14 profile image

Christine, wife, mother, homemaker for over 40 years, has an NVQ3 in Childcare & Education, a diploma in Naturopathic Nutrition and TEFL.


No more fussy eaters!

Discover how your child can enjoy a healthy, varied diet!

There are so many amazing types of food available, full of fibrant colours, exotic smells and exciting tastes that our children deserve no less. In order to increase your child's intake of healthy food, you need to take them on a journey of the discovery of food, of the amazing world we live in, of vitality and interest in life itself. Human beings are not just biological bodies that need to function properly, but comprise of body, spirit and emotions. Ideally these parts all need to work together to produce a hunger and appetite that extends beyond the body alone. It's all about eating the right foods, that will increase their energy and enthusiasm, rather than simply putting on weight. Read on to discover the secrets!


My child is a fussy eater!

Eating Foods For Life

I have always highly valued healthy eating

and making it an interesting, fun and pleasant experience for children. To this end, I have also enjoyed cooking:- the challenge of producing appetising and economical meals and using them to enhance an occasion, making it an important, special time for all participating. I believe that eating is a wonderful opportunity to show others that you enjoy their company and indeed to make a time for yourself to stop and rest. When this becomes a priority in any home, the members of that family will certainly be a long way ahead in the journey of harmony and well-being. This is the foundation upon which fussy eaters can learn to enjoy eating a rich variety of food.

Healthy Eating For Kids Can Be Fun!

Make the preparation and eating of food a fun experience for your kids

Healthy Eating Exercise For Fussy Eaters

Seven Ways to increase your child's appetite

  1. Talk about the meal beforehand, giving your child plenty of warning and a 5 minute warning, so that they are ready to leave what they were doing and do not feel that the meal has been pushed upon them at the last minute. Work at creating a peaceful atmosphere leading up to the mealtime.
  2. Don't allow your child to snack right before the meal. Your child needs to be hungry at the mealtime, so only allow fruit or non-sugary drinks up to an hour before.
  3. Let the aroma of cooking food wet their appetite. Food that is microwaved does not have the same effect as the welcoming smell of healthy food that has been cooked, stimulating their brain to get into the hungry, eating mode.
  4. Reward the good eating of fussy eaters with a suitable appendage to their meal or use a reward chart that they can take pride in filling up by completing their meal. This gives them something extra to look forward to. However, consistency here is the key and rewards only given when they meet the required criteria, that is agreed beforehand.
  5. When possible, allow your child to help in the preparation of the food, including shopping, cooking and setting the table. Everyone likes to sample what they themselves have helped to create! Presentation is also important.
  6. Talk enthusiastically about food with your child, looking in books where they can understand what certain foods do for their bodies. Invest in a good cookbook with colourful pictures. You could even get your child to write out the family menu for the week and display each dish with colourful pictures from magazines.
  7. When introducing new food to a child, give them small portions to begin with, gradually increasing it as they get used to it. Another way is to disguise a food they don't like by mixing it with something that they do, gradually decreasing the latter and increasing the former food.

Make Food more Exciting for Your Child

Start believing that if you are enthusiastic about real, wholesome food, your child will be too!

Come on- own up to the processed food in your cupboard and decide now to swap it with something better! Uncover a new vitality in your child that will give them the lift to respond positively to life itself and all your cuisine efforts!

The Children And Healthy Eating Swap Shop

Vote for the food in your cupboard that you are going to swap. Don't go overboard, start with just one today.

See results

© 2009 Christine Hulme

The Healthy Eating For Kids Guestbook - Leave your comments here

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    • Heidi Vincent profile image

      Heidi Vincent 

      7 years ago from GRENADA

      Great tips! It is very important that children develop healthy eating habits from an early age.

    • profile image


      7 years ago

      I like your tips. : )

    • Lady Lorelei profile image

      Lorelei Cohen 

      7 years ago from Canada

      I find sauce makes anything tastier. Add a little dipping sauce to the foods they do not like and it helps them enjoy them a little bit more.

    • Brite-Ideas profile image

      Barbara Tremblay Cipak 

      7 years ago from Toronto, Canada

      When they're younger, as a mom, we have so much more control over this - it's when they're of age it gets complicated for sure - always trying to get the kids to understand about vitamins, healthy eating - hopefully it's sinking in

    • Babu Mohan profile image

      Mohan Babu 

      7 years ago from Chennai, India

      Great tips for parents with young kids who are fussy eaters,

    • sharonbellis profile image

      Sharon Bellissimo 

      7 years ago from Toronto, Canada

      Great swaps and l love the kids plate with the food groups wish these were around when my kids were young. Its an easy and daily reminder.

    • jastreb profile image


      7 years ago

      very useful information. My little one starts to choose what she likes and what no. So it is a challenge . Thanks for great lens.

    • shellys-space profile image

      Shelly Sellers 

      8 years ago from Midwest U.S.A.

      Your 7 tips to increase your child's appetite is great!

    • Kalafina profile image


      8 years ago

      My mom always made healthy food but I would refuse to eat them and only wanted junk food or chocolate. Now I enjoy eating fruits and veggies and understand why I had such a hard time. I had undiagnosed Celiacs and never felt well but I did not know I felt sick because I grew up thinking it was the norm for me. I was eating junk food because it made me mentally happy. After getting diagnosed I was amazed to realize how my insides felt. I felt good physically which opened my diet mentally. I believe many picky eaters today have food problems. When you feel sick,you do not want to eat that healthy stuff. As a child we ate whole wheat everything (my mother despises processed food) and I hated it. Not because I was picky but actually because it made me feel worse. So picky eating may be a part of something bigger.

    • The-Java-Gal profile image


      11 years ago

      Healthy lifestyle is learned and acquired. We are living in a mixed age of technology, where baby boomers could live longer than ever, and our kids could die an early death at 40 because of a diet of junk food. Very important information. 5 stars.

    • JuneMary LM profile image

      JuneMary LM 

      11 years ago

      I like your Eating Exercises for Fussy Eaters.!


    • SandyMertens profile image

      Sandy Mertens 

      11 years ago from Frozen Tundra

      Thanks for adding this to

      You have some get ideas to get our children to eat right.

    • profile image


      11 years ago

      These are some great ideas to promote healthy eating. great lens. I know that with kids, it is important to have life insurance, so if you don't here is an inexpensive option.My Favorite Life Insurance Site You can even just buy policies for the children.

    • profile image


      12 years ago

      Great lens, and lots of good buzz about it, so I've featured it in a lens about SquidU. Have a look...

    • Ramkitten2000 profile image

      Deb Kingsbury 

      12 years ago from Flagstaff, Arizona

      Hm, I wonder if your eating exercises will work on husbands too? Seriously, well done! I don't have kids (and, to be honest, my husband isn't fussy at all), but I always appreciate a great lens when I see one.

    • profile image


      12 years ago

      Wow what a great lens. And if anyone is looking for healthy meal plans This is one of my favorite health & fitness sites. It lets you track food, workouts, and calories!

    • verymary profile image


      12 years ago from Chicago area

      Good lens on a topic familiar to many of us (fussy eaters--sigh). I just saw an artice on gardening resurgence in the U.S., mentioned some kids are more likely to eat veggies they help grow. The only green foods our neighbor kids used to eat, when little, were beans pulled straight out of our garden. ;) Nice tips here; thanks for sharing!

    • Joanna14 profile imageAUTHOR

      Christine Hulme 

      12 years ago from SE Kent, England

      [in reply to bdkz] Thanks for your compliments Bonnie, but I only have 9 lenses so far. I will certainly be doing more, but not up to 50 yet!

    • profile image


      12 years ago

      My name is Bonnie and I’m a Giant Squid Community Organizer here on Squidoo. I think you’ve got a quality lens on your hands and should check out the Giant Squid Program! Giant Squids are the best-of-the-best on Squidoo and get some amazing perks.

    • hlkljgk profile image


      12 years ago from Western Mass

      great lens

      I have found that with my 3 year old daughter just renaming some foods with silly substitutes or cutting the "usuals" into cute shape will get her interested and eating some different foods.

      here's an example of one such dinner:

    • profile image


      12 years ago

      Thanks for joining G Rated Lense Factory!

    • profile image


      12 years ago

      Great lens and so important to be aware of how and why our kids eat what they eat. Thanks so much for visiting my Kids Can Cook lens. This subject fits right in with the message I'm trying to get out. Teach your kids to cook and they will have a better understanding and appreciation of what they put in their mouths. Thanks, a big 5 stars!

    • profile image


      12 years ago

      I was a fussy eater as a child and still am as an adult. My daughter, unfortunately, is the same as I. It is difficult correlating healthy eating and fussiness but it can be done and I found this lens to be very informative and most accurate concerning the advice given for living with a fussy eater!! 5*'s for sure.


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