Tips for Raising Healthy Eaters

As it is September and back to school time let’s focus on healthy eating for children.

Helping children develop healthy eating habits must start early. When they grow up with nutritious, real food as the norm, they’re more likely to enjoy it and less likely to be picky and crave processed snacks packed with sugar.

Keep It Real

Children thrive on real food; meat, fish, eggs, grains, fruit, and vegetables. It doesn’t need to be fancy or expensive, and home-cooked meals can be quick and fun to make together. Wholefoods are naturally rich in the nutrients children need for growth, focus, and energy.

Convenience foods often come with a hidden cost: added sugar, processed carbs, and trans fats all of which can be addictive, increase cravings, and raise long-term health risks like obesity and dental cavities.

Reduce the Sugar

Sugar is no longer just an occasional treat, it’s everywhere. You’ll find it in obvious places like sweets and cakes, but also in cereal, sauces, yoghurts, and bread. To keep it in check:

·        Cook from scratch when possible

·        Check labels for added sugars (anything ending in "-ose")

Healthy Fats Matter

From infancy through adolescence, children need good fats, especially omega-3 and omega-6 fatty acids, for brain development and immune support. These fats are found in oily fish, eggs, nuts, seeds, avocados, olive oil, and tofu.

Avoid trans fats, often listed as hydrogenated oils, which are found in many snack foods, fast foods and baked goods which have been linked to poor health outcomes particularly heart disease, diabetes and inflammation.

 Make Veggies Easy and Fun

Not every child loves vegetables straight away. That's normal but don’t shy away from giving them. Try:

·        Mixing finely chopped or grated veg into sauces, stews, casseroles

·        Putting a small new veg on the plate alongside familiar foods, it can take 10 times for it to be accepted

·        Encouraging children to pick a new fruit or vegetable to try each week

·        Turning it into a game or involving them in prep

·        Exposure builds familiarity, which builds acceptance. Let them sniff, touch, lick, and explore food at their own pace.

Read Food Labels

Many packaged foods are marketed as healthy when they’re not. A good rule of thumb: if you don’t recognise or can’t pronounce an ingredient, it’s worth skipping.

Keep It Simple

Healthy meals don’t need to be elaborate. Think meat or fish, veg, and a grain. One-pot meals, casseroles, and tray bakes work well, save time and you can throw in loads of veg. Batch-cook when you can. And don’t be worried about using cans or frozen veg, they can be as nutritious as fresh.

Create Consistent Family Mealtimes

Eating together builds habits and connection. Mealtimes should be judgement-free and positive. Children often mirror what they see, so model healthy choices without pressure or emotional associations.

Talk About Food

Be age-appropriate but clear. Explain why you choose certain foods and avoid others. Involve your children in shopping and cooking. This gives them ownership and builds interest in what they’re eating.

Manage Snacks Smartly

Not all children need snacks, but if they do, keep it protein-based which helps to stabilise blood sugar. Cheese cubes, boiled eggs, hummus and veg, nuts (age-appropriate) make great snacks.

Encourage children to eat when hungry, not out of habit, and to stop when full, even if there’s food left on the plate. This builds long-term intuitive eating skills.

Don’t Use Food as a Reward

Avoid using sweets or treats as motivation as this creates unhealthy emotional connections.

In Summary: 10 Tips for Healthy Eating in Children

·        Stick to real food as often as possible

·        Cut back on sugar – read labels and cook from scratch

·        Choose healthy fats, ditch trans fats

·        Eat the rainbow – offer a variety of colours

·        Add vegetables to sauces – blend, grate, or chop

·        Keep trying – exposure is key for picky eaters

·        Avoid packaged foods with unrecognisable ingredients

·        Eat together regularly – model healthy habits

·        Listen to hunger cues – no need to clean the plate

·        Don’t reward with food – it sends the wrong message

If there are any topics/health issues you would like me to cover, please feel free to drop me an email with your ideas, or if you have any comments let me know.

Carrie Cannon MBE,

carrie@carriecannonhealth.com

https://www.carriecannonhealth.com/