Easy Tips to Help Your Kids Eat Healthier at Home

Eating habits can be hard to change once they become part of daily life. The good news is that small steps at home can make a big difference, even with a very picky eater. The CDC says that small changes every day can lead to big health gains over time.

You decide what food comes into your home and when meals happen. Your child learns from what you offer and what you eat. Whether you want your tween to drink something other than soda or you want your toddler to give peas a chance, these easy tips can help.

Make a schedule

Kids do best with regular meals and snacks. The CDC says toddlers should eat or drink something every 2 to 3 hours. That is about 3 meals and 2 to 3 snacks a day. The CDC also says to avoid letting your child snack all day long. When kids come to the table a little hungry, they are more willing to try new foods.

When you go out, pack a small cooler with healthy snacks like cut fruit, cheese, plain yogurt and water. Then you won't need to stop for fast food or sugary drinks.

Don't make foods off limits

It may seem smart to ban sweets and chips, but it often backfires. A study in the journal Appetite found that when parents restrict a snack, kids want it more and eat more of it once they get the chance. Instead of strict rules, keep treats for special times. The CDC says, "If these foods are eaten less often, they will truly be treats!"

Also try not to use sweets as a reward. The American Academy of Pediatrics (AAP) says bribing kids with treats can make the "prize" food even more exciting and make healthy food feel like a chore.

Plan your dinners

A full weekly menu can feel like a lot. Start by planning just two or three dinners a week. A good dinner does not need to be fancy. Try to include:

• A whole grain, like whole wheat bread, brown rice or whole wheat pasta
• A fruit or a vegetable (or both)
• A protein, like fish, chicken, beans, eggs or cheese

Soups and chili are easy to make ahead. Eating out once in a while is fine too. Many restaurants have healthy choices, and it lets your child try new tastes.

Eat together as a family

The AAP says to share family meals as often as you can, with no TV or phones at the table. Kids watch what you do. The AAP says that when the rest of the family eats balanced meals with fruits and vegetables, children are more likely to do the same. When parents try new foods, kids will too.

You choose what to serve. Your child chooses what and how much to eat from what you offer. Include at least one food your child likes at each meal, but don't cook a separate meal if they say no. Try not to force or punish. The AAP says pressure can make kids dislike foods they might have liked.

Keep healthy food easy to reach

Children eat what is in the house. If there are fewer chips and cookies around, they will reach for other foods. Keep a bowl of fruit on the counter where kids can see it, and keep cut vegetables at the front of the fridge.

The CDC suggests simple snacks like:

• Vegetables with hummus
• An apple or banana with peanut butter
• Berries with plain yogurt

For young children, cut fruits and vegetables into small pieces and spread peanut butter thinly to lower the risk of choking. Frozen and canned fruits and vegetables are also good choices, and the CDC says they are often cheaper than fresh. Look for ones with no added salt or sugar.

Rethink the drinks

The CDC says sugary drinks are the top source of added sugars in the American diet. Swap soda, fruit drinks and flavored milk for water or plain milk. Learn more in our post on why juice isn't as healthy as you think.

Don't call foods "good" or "bad"

Instead, link foods to things your child cares about. For example, you can say that protein and dairy help them grow strong for sports and play, and that a healthy breakfast gives them energy for school. The CDC encourages kids to eat a healthy breakfast and lunch every day.

Get kids cooking

Kids are more likely to eat food they helped choose, grow or make, says the AAP. Take your child to the store and let them pick a new fruit or vegetable. Toddlers can help stir, count ingredients or pick herbs, with lots of help from you. Older kids can wash vegetables and make a salad. Reading a kids cookbook together and picking a new recipe is fun too.

Need ideas? Check out our list of 8 healthy foods many kids love.

Be patient

Many kids say no to a new food the first time. The AAP says it can take 15 to 20 tries for a child to like a new food. Keep offering it in small amounts, and praise your child for trying. Healthy eating and active play together also help kids stay at a healthy weight. Read more in our post on preventing obesity in children.

Sing about healthy food

Music can make mealtime more fun. In Let's Eat Healthy, five penguins shop at the farmers market and sing about bananas, apples, spinach and carrots. The song also says cake is fine "once in a while." Eat Your Veggies reminds kids that vegetables are "full of vitamins and minerals too." And Tasty Flavors helps kids learn about sweet, sour, spicy and salty tastes with the words "Let's try new things." Find more fun kids songs on our music page.

Questions Parents Ask About Healthy Eating

How often should my toddler eat?

The CDC says toddlers should eat or drink something every 2 to 3 hours. That is about 3 meals and 2 to 3 snacks a day.

Should I ban junk food?

Strict bans can backfire. Research shows kids often eat more of a food after it has been restricted. Keep treats for special times and keep healthy food easy to reach.

Is it OK to use dessert as a reward?

The AAP says to try not to bribe kids with treats. It can make the treat seem more exciting and healthy food seem like a chore.

My child refuses vegetables. What should I do?

Keep offering them without pressure. The AAP says it can take 15 to 20 tries for a child to like a new food. Eat vegetables yourself, and let your child help pick and cook them.

Should I make a separate meal for my picky eater?

The AAP says no. Serve one family meal that includes at least one food your child likes, and let them choose what and how much to eat from it.

What drinks are best for kids?

Water and plain milk. The CDC suggests swapping soda, fruit drinks and flavored milk for water or plain milk.

Are frozen fruits and vegetables healthy?

Yes. The CDC says frozen and canned fruits and vegetables are still good for you and are often cheaper than fresh. Choose ones with no added salt or sugar.

This post is for general information only. It is not medical advice. If you have questions about your child's health, please talk to your child's doctor.