CREATING healthy eating habits in children is one of the best gifts you can give them. Good nutrition fuels growth, supports brain development, boosts
energy, and helps prevent long-term health issues like obesity, diabetes, and heart disease.

“But let’s face it — getting kids to choose an apple over a cookie isn’t always easy,” said nutritionist Keisha Black. “As such, parents have to make healthy eating appealing, practical, and sustainable for kids of all ages.”

She said healthy eating is critical for kids, because they are in a critical stage of growth.

“They need a wide range of nutrients for physical development [muscle, bone, and organ growth]; cognitive function [memory, concentration, and learning]; immune health [resistance to illness]; and energy and mood regulation,” Black said.

“A poor diet can lead to fatigue, mood swings, concentration problems, and increased risk of illness, not to mention long-term habits that can be hard to break in adulthood.”

Here are some strategies she said can encourage better food choices.

1)Be a role model. Kids mimic what they see. If they see you eating vegetables, drinking water, and enjoying balanced meals, they’re more likely to do the same. Eat meals together as a family when possible, and make it a positive experience.

2) Get kids involved. Children are more likely to try foods they’ve helped choose or prepare. Involve them in grocery shopping (let them pick a new fruit or veggie), simple cooking tasks (washing, mixing, assembling), and meal planning (let them choose a healthy recipe for the week).

3)Make healthy food fun and appealing. Presentation matters — especially for young kids. Try cutting fruits and veggies into fun shapes. Use colourful plates and utensils and create “food faces” or themed meals (rainbow bowls, animal pancakes).

4)Avoid labelling foods as ‘good’ or ‘bad’. Instead of saying “cookies are bad,” explain that some foods are “everyday foods” and others are “sometimes foods”. This avoids guilt and teaches balance.

5)Offer healthy options, not ultimatums. Instead of forcing one “healthy” food, offer choices within healthy boundaries. Example, “Would you like carrots or cucumber slices with your lunch?”

6)Limit sugary drinks and processed snacks. Start by replacing sodas and juices with water with fruit slices, or diluted 100 per cent juice. Keep processed snacks out of sight and stock up on nutritious grab-and-go options like yoghurt, fruit, whole grain crackers, and nuts.

7)Be patient and consistent. It can take 10 to 15 exposures before a child accepts a new food. Avoid pressure. Offer it alongside familiar foods and stay consistent.

8)Create a mealtime routine. Kids thrive on structure. Regular mealtimes help regulate appetite and reduce grazing on snacks all day.

“Make sure you are talking to your kids about food, and keep your language positive and age-appropriate,” Black said. “Example, tell them that ‘food helps our bodies run, grow, and feel good’; ‘this snack gives us energy to play and think’; and ‘trying new foods helps us be brave and strong’.

“Avoid focusing on weight or appearance. Instead, emphasise how food makes them feel and how it supports their activities and dreams.”

Black emphasised that healthy eating habits don’t happen overnight — but with consistency, creativity, and patience, they can become second nature.

“By making food a fun, empowering, and positive part of your child’s life, you’re setting them up for a lifetime of well-being,” she said. “Remember, it’s not about perfection, but about progress.”