We all know vegetables are healthier than ice cream, but how do we get our children to eat healthier alternatives?

Everyone knows that children don't always eat what their parents want them to, regardless of how it is prepared or disguised. Determining what nourishing foods to give children is quite a task. Healthy food for their brains, Calcium for their bones and Vitamins and minerals that vegetables offer is needed. Here are a few ideas to encourage healthy eating:

Presentation is Everything
Food presentation plays a crucial role in enticing children to eat healthy foods. Bright colours, fun shapes, and creative arrangements can make a meal more appealing and inviting to young ones. Incorporating visually appealing elements, like arranging fruits and vegetables in a colourful pattern or using cookie cutters to create interesting shapes, can capture children's attention and make healthy foods more enticing. Also, serving meals with attractive dishes or using themed plates can create excitement and make the dining experience more enjoyable.

Education is Key
Food education plays a crucial role in shaping healthy habits and attitudes towards nutrition in children. Teaching them about growing vegetables and fruits imparts valuable knowledge about where food comes from and instils an appreciation for fresh, whole foods. Understanding the importance of healthy foods, such as their benefits for growth, energy, and overall well-being, empowers children to make informed choices about what they eat. Moreover, food education can teach children about the impact of food choices on the environment, fostering a sense of responsibility and sustainability. By equipping children with food education, we empower them to make healthier choices, develop lifelong habits, and cultivate a positive relationship with food that extends into adulthood.

Family Time
Involving children in the cooking process can be a powerful way to encourage healthier eating habits. When children participate in meal preparation, they develop a sense of ownership and pride in the food they help create. This hands-on experience teaches them valuable cooking skills. It allows them to explore different ingredients and flavours, fostering a positive relationship with food. Additionally, cooking can spark their curiosity and excitement about trying new foods since they are likelier to eat something they have helped prepare. This collaborative approach promotes healthier eating, strengthens family bonds, and creates lasting memories around food and cooking.

Healthy recommendations:

• Yoghurt: Ideal for breakfast, snacks, or dessert.
• Beans: High in protein and fibre, easy to prepare.
• Eggs: Versatile with essential nutrients like protein, Vitamin D, B12, and Iron.
• Avocados: Rich in healthy fats and aid in cholesterol, inflammation, and satiety.
• Sweet Potatoes: Nutrient-dense, good for heart health, blood pressure, and Vitamin A.
• Milk: Provides Calcium, Vitamin D, phosphorus, B12, and potassium for bone and skin health.
• Nuts and Seeds: Regulate energy and body weight and offer protein, healthy fats, and minerals.
• Whole Grains: Essential for children's daily fibre needs, such as oatmeal, whole-wheat foods, etc.
• Berries: Nutritious snacks with fibre, Vitamin C, antioxidants, and low sugar content.
• Vegetables (Various): Opt for colourful and diverse options like broccoli, cabbage, and cauliflower for their nutritional benefits.

• Cook together
• Eat as a family
• Eat plenty of fruit and vegetables.
• Drink lots of water
• Get lots of fresh air

plate but also about creating enjoyable experiences around food. By involving children in meal planning and preparation, exploring diverse flavours, and making mealtime a positive and relaxed environment, we can instil lifelong habits that promote wellness and happiness.

Cultivating a love for healthy and tasty meals in children is not just about what's on the Remember, it's not about restricting choices but rather about offering nutritious options that excite young taste buds and nourish growing bodies, setting the stage for a lifetime of good eating habits.