If you’re like a lot of us, you live in a world with an abundance of food options. Produce sections at the grocery store with fruits and vegetables from around the world. Meat and fish departments with options you might not have even known existed when you were a kid. Entire aisles devoted to different types of ice cream flavors and cereal varieties. Gluten-free. Vegetarian. Vegan.

It is a wonder and a privilege to have so many things to choose from. But when kids are presented with so much, making healthy and nutritious decisions isn’t always easy.

You already know this. If your child is presented with an apple and a brownie, which one are they more likely to pick? Barring those kids who really love apples or aren’t fans of chocolate, I think the answer is pretty obvious.

Unfortunately, how to tackle the situation of guiding your child’s healthy eating choices isn’t as clear-cut.

Refusing to let them eat sweets and treats can be just as dangerous as allowing them to eat whatever they want. Withholding may create an unmet need that they attempt to fulfill whenever you’re not around – or as soon as they’re old enough to go places by themselves and spend their own money. I recall the friend who was raised vegan, then fell in love with Chick-Fil-A sandwiches in college.

There’s no one solution to this problem, but there are things you can do to help. And you absolutely need to, because the early years of your child’s life are where you lay the foundation for their future health and well-being.

Here are some small things you can do to instill a love of healthier foods in your little ones:

Model Healthy Eating

Monkey-see, monkey-do, right?

I probably don’t have to tell you this, but little kids are keen observers of every single thing the adults around them do. Perhaps you’ve experienced the negative side of this when your children repeat some four-letter words you’d rather they didn’t. (We’ve all been there.)

Well, you can capitalize on the flip side of this, too. One of the most powerful ways to encourage healthy food choices is by leading through example. In other words, when you eat a nutritious, nourishing diet, your children are more likely to do the same. Maybe this isn’t the mirror you were hoping for – “Aw man, to teach my children to eat healthy, I have to eat healthy, too?” Welcome to the obligated maturity of parenthood!

Not sure exactly what you need to do? Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into family meals is a good place to start. You can also consult with a dietitian or nutritionist to create meal plans that are more specific to you and your family. As much as people like to recommend a “silver bullet” diet that solves everyone’s health problems, not everyone needs to eat exactly the same thing. A variety of food exists for a reason.

Educate Them (and Maybe Yourself!) about Nutrients

We’re given a lot of messages about health, nutrition, and dieting – and not all of them are true!

Do some research so you can teach your kids about the nutritional value of different foods. Introduce them to the concept of food groups and explain the role each group plays in their overall health. Engage in age-appropriate discussions about the benefits of vitamins, minerals, and other nutrients.

Doing this helps kids understand the positive impact of their food choices on their bodies. In other words, it empowers them to make informed choices about what they’re putting in their bodies.

This applies to messages about eating and food, too. Your kids are a clean slate. If they never learn that “Brussels sprouts are yucky!”, they’re not going to hold that prejudice. (And honestly, whoever said that – have they never eaten roasted Brussels sprouts with balsamic vinegar?)

Always Offer Healthy Options

While withholding sweets and forcing healthy foods on your children can backfire, you can make sure that you always have healthy food options readily available.

Kids tend to do what’s easy – especially when they suddenly feel the urge to snack. Even if you have a box of cookies on the top shelf, they’re far more likely to go for fruits, veggies, and other nutritious snacks if they’re in sight and in reach.

Get Them Involved in the Kitchen!

A lot of grownups find making shopping lists and going to the grocery store incredibly boring. But many kids don’t! In fact, they’ll be excited to be part of a big, adult task like deciding what the family is going to eat that week.

Use this foolish desire against them by getting their help with food-related jobs you don’t want to do. It’s what parenting is all about! 😁

When you take them grocery shopping, let them choose fruits, vegetables, and other healthy items. In the kitchen, involve them in age-appropriate tasks, such as washing vegetables or assembling a simple salad.

This hands-on approach not only makes them feel a sense of accomplishment – it also helps them develop a connection to the food they eat.

Make Eating an Experience

All-too-often, we treat eating as something we have to do, like taking out the trash or brushing our teeth. Get out of that mindset!

Make meals about enjoying food and being together by getting rid of electronic devices and other distractions. And focus on the food itself. Talk about how it smells. Tastes. Feels. Compare your current meal to what you ate earlier that day or last week.

The goal isn’t to turn your kids into foodies, but you do want them thinking about what they’re eating and appreciating it as an experience. This kind of “mindful eating” helps kids develop a healthy relationship with food and listen to their body’s hunger and fullness cues.

Remember, instilling these principles early on empowers your children to make informed decisions about their nutrition, setting the stage for a lifetime of well-being.