Healthy Eating for Kids: Practical Tips for Balanced Family Meals

Ever feel like mealtimes are a constant negotiation? As a parent, you want your kids to eat healthier, but it can feel overwhelming between busy schedules and picky preferences. I’ve been there, and I know how frustrating it can be.

Scientific studies are starting to catch up to the idea that a child’s diet (and yours) plays a factor in overall mood, attention spans, and the risk or severity of various mental health disorders.

Children who grow up with a nutritious diet have a lower risk of heart disease, stroke, diabetes, and certain cancers. But that won’t get your precious little one to JUST EAT THOSE CARROTS!

Neither will talking to your kids in all caps.  So what will help?

The good news? Healthy eating doesn’t have to mean battles or perfection. Here, I’ll share simple, family-friendly strategies to make balanced eating achievable—and even fun—for your kids.

Combining these nutrient-dense options into meals and snacks ensures your kids get the fuel they need to grow and thrive. Small steps like offering a variety of foods and involving kids in meal prep can make healthy eating feel more approachable and exciting.

Focusing on these benefits supports your child’s physical and mental health and sets the foundation for a positive relationship with food as they grow.

Small changes, like including a variety of colorful foods and involving your child in meal planning, can go a long way in reaping these rewards.

Portion sizes confuse everyone at some point. And having unrealistic expectations of how much a child, especially a toddler or pre-schooler, should eat can cause a lot of frustration.

Below are approximate portion sizes based on age.

Dietitian’s Tip:

Remember that just like adults, children are all different with different needs, appetites, sizes, and preferences.

Use this guide to plan how much to serve, but make sure your kiddo is practicing mindful eating, especially listening to their bodies when they are hungry or full.

• Toddlers (1-3 years)
  • Protein: 1-2 oz (e.g., 2-3 tablespoons of nut butter, 1 egg, or 1/4 cup beans)
  • Dairy: 1/2 cup milk or yogurt
  • Fruits/Vegetables: 1/4-1/2 cup each
• Young Children (4-6 years)
  • Protein: 2-3 oz (e.g., 1/4 block of tofu, 2 scrambled eggs with cheese)
  • Dairy: 1/2-1 cup milk or yogurt
  • Fruits/Vegetables: 1/2 cup each
• Older Kids (7-12 years)
  • Protein: 3-4 oz (e.g., 1/2 cup cooked beans, 1/3-1/2 package of tempeh)
  • Dairy: 1 cup milk or yogurt
  • Fruits/Vegetables: 1/2-1 cup each
• Teens (13-18 years)
  • Protein: 4-6 oz (e.g., 1/2 block tofu, 1/2 cup steamed edamame)
  • Dairy: 1-1.5 cups milk or yogurt
  • Fruits/Vegetables: 1 cup each

Family meals are more than just a time to eat—they’re an opportunity to bond and build positive relationships with food. By making mealtime enjoyable and inclusive, you help set a foundation for healthy habits that can last a lifetime.

Promote mindful eating by setting a positive example. When you take time to enjoy your food, your kids will naturally follow suit.

Instead of pressuring your kids to eat certain foods, focus on exposure.

Serve family-style meals, allowing them to try new foods at their own pace. Food chaining, which involves gradually introducing new flavors by starting with something familiar, can also be a great tool.

Encourage open, positive conversations about food. Avoid labeling foods as “good” or “bad” or associating moral judgments on what your kids eat. Keeping mealtimes relaxed and supportive can help your children develop a healthy attitude toward food, free from shame or guilt.

Healthy eating is a journey, not a destination, and progress matters far more than perfection. It’s normal for kids to resist certain foods or go through phases of picky eating, but don’t let this discourage you.

Children’s tastes and preferences evolve over time, influenced by exposure, age, and peer interactions. Something they reject today might become their favorite next year—so keep offering a variety of foods without pressure or frustration.

Celebrate the small victories: trying a new vegetable, taking one bite of a previously refused food, or asking questions about what’s on their plate. These are all signs of growth and curiosity. And everyone does this at their own pace.

Be patient and consistent. Over time, your gentle encouragement will help your child build a positive relationship with food and foster healthier eating habits that last into adulthood.

Methods to Encourage Nutritious Foods

Many different techniques can increase the likelihood that your child will accept nutritious foods. This post primarily focuses on increasing vegetable intake, though the same principles can apply to most dietary changes.

Occasionally (like, very occasionally) mention the health benefits of what you are eating.

For example, these beans have protein, this vegetable has vitamins, minerals and fiber, this avocado has healthy fat…..

Then later… “This tofu has protein, which helps us grow” “Broccoli has fiber which is good for our heart and helps us poop.” Trust me on this, they’ll love the poop talk.

Doing this too often will make them tune out the conversation or get frustrated.  Sprinkled here and there can pique their interest.

Making healthy snacks accessible and appealing can encourage kids to make nutritious choices on their own.

• Prep and Placement: Keep fruits and raw veggies washed, cut, and within easy reach. Place them on a counter or in a clear container in the fridge where they’re visible and inviting.
• Dips for Fun: Include small containers of hummus, yogurt, or ranch dressing to pair with veggies like carrot sticks, celery, or cucumber slices.
• Ready-to-Go Options: Offer grab-and-go snacks like whole apples, bananas, or snack-size bags of trail mix for easy snacking.

By keeping these options readily available, you can create an environment where healthy choices are the easiest choices.

We played what Roman called the food game (original, I know, but the dude could barely talk in complete sentences)

“Which is healthier? Broccoli or potato chips?”

“Which is healthier? A giant piece of cake or a little piece of cake?”

Milk or juice? Or water?   Grilled or fried? And so on.

We would take turns and try to stump each other (banana or apple, fried chicken or fried fish). It would usually devolve into complete goofiness, such as “Which is healthier? Eating a car or a rock?” “tickling or pinching cheeks?”

Get them to laugh, and it doesn’t feel like a lesson.

Brag to everyone who’ll listen (when they’re in earshot) when your kid tries a new vegetable or eats his veggies without whining.

Sometimes, we do this days later. Sometimes, he’ll brag about it himself!

“Mimi, guess what?!? I tried something new a week ago! Carrots mixed with peas! (or whatever – it doesn’t matter that he eats them both individually. Mixed is a whole new ball game.)

While they may appreciate our encouragement, it means so much more if they think they caught us bragging about them to another adult.

Combining foods kids already enjoy with less familiar or less liked options can encourage them to try something new.

When my son Roman was little, he loved goat cheese—like, absolutely loved it. As a toddler, he was an adventurous eater, but even when he turned something down, a smear of goat cheese made it irresistible.

This strategy works with many kid-friendly favorites, like ranch dressing, hummus, or ketchup. For example:

• Serve roasted vegetables with a side of ranch for dipping.
• Add a dollop of hummus to a veggie wrap or crackers.
• Spread nut butter on apple slices or whole-grain toast.

Offering familiar flavors alongside new foods can make trying them feel safe and fun. Over time, your child may even develop a taste for the foods they initially avoided!

I actually picked this up from his daycare.  They had tuna once, and every dang one of those kids told me how much they hated it.

Next week, they had tuna again. Every one of those dang kids ate every bit. The difference? Not a single thing. Except their teacher told them that there was sugar in it this time.  

You better believe I took that trick to heart. If he was watching me, I’d sprinkle a couple of granules on. Otherwise, I’d just tell him I did. Either way, it worked for a while anyway.

Encouraging kids to try new foods works best when it’s low-pressure and consistent. In our house, we use a “three-bite try” as a guideline—but feel free to adjust this to suit your child’s needs, whether it’s one bite or two.

The key is to make trying food feel routine rather than a battle. For example, three small bites of each item on their plate can help them get familiar with new tastes and textures without overwhelming them.

Remember, exposure is essential—most people need multiple tries to warm up to unfamiliar foods.

It’s equally important to avoid turning this into a fight or demanding a clean plate, which can lead to long-term food aversions. Always trust your instincts about what will work for your child.

For children with sensory sensitivities or ARFID, this method may not be effective or appropriate. Focus instead on creating a safe and supportive environment for exploring new foods, even if it means taking a different approach.

Turn lunchtime into an adventure by using sandwich cutters to create fun shapes like rainbows, flowers, cars, or even animals—anything your little one loves!

Sure, it takes some extra effort, and I won’t pretend I’m always up for it. But it’s always a hit. I even used it to get my son excited for kindergarten. He also ate boiled eggs then, so we also found some cute egg molds.

One night, we built a “log cabin” out of (vegan) sausages, mashed potato mountains, and broccoli trees. Inspired by a book character, he loved it… though I was met with disappointment. “Where’s the gravy river?”

Healthy eating doesn’t have to be boring—make it a creative experience!

Try themed dinner nights, like “Taco Tuesday” or “Breakfast for Dinner,” to add excitement to meals.

You can also gamify mealtime by creating rainbow plates with a variety of colorful veggies and letting kids earn points for trying new foods. Engaging your kids in fun, interactive ways can make them more curious and willing to explore healthy options.

Dips can be a game-changer for kids to eat veggies or try new foods. If your child’s only way to enjoy carrots is with a generous dip of ranch, go for it! Whether it’s ranch, ketchup, yogurt, hummus, or something else they like, offering a dip can make all the difference.

This trick works wonders with all kinds of foods—fruit, veggies, or even whole-grain crackers. It turns eating into a fun experience, and often, the dip becomes the highlight. Just remember, it’s about making food enjoyable, not a power struggle!

Roman used to love this but doesn’t so much anymore. He planned a ninja turtle salad and created a monstrosity of a pizza (think boiled eggs, blackberries, shredded lettuce, and ketchup). 

But he ate both of them!

Get them involved in cooking

Cooking with kids can spark curiosity and excitement around food. While it doesn’t always work for every child (Roman was always more into stirring than actually eating), involving them in meal prep can make them feel more connected to their plate.

Even if they’re not immediately willing to try the food, the hands-on experience of adding ingredients, mixing, and tasting can create a sense of ownership and excitement for future meals.

Roman used to eat almost any vegetable I put in front of him (though not much meat)—I miss those days! But even though he’s grown pickier, cooking together is still a fun way to spend time and maybe spark a new interest in trying something different.

Start by sparking their curiosity. Let them choose a recipe or ingredient that excites them. Put on some fun music that gets everyone moving, and don’t be afraid to get messy!

Celebrate the results together, even if the outcome isn’t perfect. Keep the kitchen atmosphere fun and pressure-free—focus on creativity, exploration, and learning.

Age-Appropriate Tasks

Toddlers (2–3 years)

• Washing fruits and veggies
• Stirring batter or sauces (with supervision)
• Using cookie cutters

Preschoolers (4–5 years)

• Measuring ingredients
• Setting the table
• Decorating food (e.g., sprinkling cheese or herbs)

Early Elementary (6–8 years)

• Cracking eggs
• Assembling sandwiches or wraps
• Peeling softer produce like bananas

Tweens (9–12 years)

• Using a microwave safely
• Chopping softer foods with a child-safe knife
• Following simple recipes

Teens (13+ years)

• Cooking full recipes independently
• Managing stovetop tasks
• Experimenting with spices and techniques

Remember, patience and a little mess are part of the process! Giving kids age-appropriate responsibilities empowers them and builds skills for a lifetime.

Take it a step further than cooking by starting a garden with your kids. Let them help plant, water, and care for it, and then allow them to pick the ingredients for that night’s dinner. There’s something magical about eating food they grew themselves!

Begin by inviting kids to pick what they’d like to grow—herbs, vegetables, or even flowers. Explain how their efforts will lead to delicious meals or beautiful blooms.

Make gardening feel like an adventure: digging in the dirt, watching seeds sprout, and harvesting their efforts can create a sense of pride and connection to food. Keep it fun by celebrating small milestones like spotting the first sprout or picking a ripe tomato.

If gardening isn’t your thing, or you don’t have the space, consider visiting a local farm or farmer’s market. It’s a fun way to learn about where food comes from—and a great excuse to get outside together!

Keep meals affordable by using protein-rich options like beans, eggs, or canned lentils. Plan meals around seasonal produce and buy frozen veggies to save money.

Batch cooking and creatively using leftovers can also stretch your budget.

Take advantage of sales and check out WIC recipes for nutritious and cost-effective ideas.

Exposing kids to a variety of cuisines helps broaden their palates. Introduce mild dishes like vegetable curries, rice bowls, or stir-fries, which can be easily adapted to suit their tastes.

Highlight the fun and storytelling aspect of the dish by sharing where it comes from or tying it to a cultural celebration.

You can also create opportunities for choice by offering customizable meals like rice bowls or tacos, where they can control their toppings while trying something new.

Including global flavors in everyday meals can make eating more exciting while teaching kids about different cultures.

When is it More than Picky Eating?

ARFID (Avoidant/Restrictive Food Intake Disorder) is a serious eating disorder where a child consistently fails to meet nutritional or energy needs.

Signs may include extreme picky eating, refusal of foods based on smell, texture, or flavor, and marked interference with social eating events.

It’s often linked to anxiety, depression, or ADHD. If you notice these behaviors, seeking medical help is essential, including a specialist like a therapist, speech-language pathologist, or occupational therapist for feeding therapy, and possibly a dietitian for nutritional guidance.

Healthy eating for kids isn’t about getting it right every time; it’s about creating habits that grow with them.

By focusing on balance, creativity, and family involvement, you can make mealtimes less stressful and more enjoyable. Ready to take the next step?

Download my free Veggie Victory Challenge Workbook to bring more vegetables—and peace—to your table. Let’s make healthy eating a win for the whole family!