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    • Easy Chicken Dinner Recipes -->This collection of easy chicken dinner recipes features some of our favorite family dishes, perfect for making a healthy, delicious home cooked meal on a busy night! Getting a healthy, home cooked meal on the table every night can be challenging. Particularly with the demands of work, school, activities and social obligations, well, it can be the last thing we want to do at the end of the day. So I’ve got tons of easy chicken recipes at my disposal that I turn to when I need to whip something up for us on one of those busy weeknights. (Or even busy weekends – dinners can be tough then, too!) And this collection of easy chicken dinner recipes has some that we make over and over again. It includes everything from skillet chicken dinners to slow cooker chicken recipes, one-pot chicken pastas, soups and salads with chicken, chicken burgers and meatballs, sheet pan chicken dinners and easy chicken casseroles. Are you looking for fast as well as easy? Me too. I’ve got collections of chicken recipes in under 30 minutes and, faster still, chicken recipes in under 15 minutes. Or if you want to browse them all, my quick chicken recipes…
      • Easy Chicken Recipes with Few IngredientsThese easy chicken recipes with few ingredients include some great healthy lunch and dinner options, all made with 5 or fewer ingredients! I am all about the EASY when it comes to cooking. I don’t like to fuss much over my food and I certainly don’t like to spend a ton of time in the kitchen at the end of a long day. Easy chicken dinner recipes and healthy lunch recipes with chicken are much more my style. (As are chicken recipes in under 30 minutes and, faster yet, chicken recipes in under 15 minutes. Cause life.) Speaking of life, a million trips to the grocery store also aren’t fun during a busy week. (Especially with little ones in tow!) So I’ve got these go-to easy chicken recipes with few ingredients that help me keep dinnertime simple. And my sanity intact. In fact, one of the first cookbooks I bought on my own, at a used bookstore in Washington, D.C., where I lived for a few years after college, was titled 3-ingredient recipes. I was pretty new to cooking and thought, I think I can handle that. My cooking skills have improved, but I still go for the simple chicken recipes…
      • Quick Chicken RecipesThis collection of quick chicken recipes features some of our favorite family dinners and go-to lunches, all ready in 30 minutes or less! From chicken skillet dinners to one-pot pastas, salads to burgers, you’re sure to find some new favorites! If you know me, you know I am ALL about the quick and easy recipes. I love making all of our homemade meals and home cooked dinners, but like you, I’ve also got a hundred other things to juggle and so keeping things simple in the kitchen is a must. And these quick chicken recipes include all of my chicken recipes in under 30 minutes and, even faster, chicken recipes in under 15 minutes. Sanity savers for sure. Busy weeknights have nothing on us! A few of our favorites from these quick chicken recipes: Healthy chicken Alfredo with broccoli Creamy chipotle chicken 20-minute chicken and tortellini soup with kale Skillet salsa chicken Easy creamy chicken This collection also has some healthy lunch recipes with chicken for mixing up your lunch routine. (It doesn’t include my slow cooker chicken recipes though, since those aren’t ready in 30 minutes. But they can be super quick to prep in the morning and then…
        • Chicken Recipes in Under 15 MinutesThese easy chicken recipes in under 15 minutes are perfect for dinner on a busy weeknight! From one-pot wonders to salads, chicken skillets to tacos, you’re sure to find some new fast favorites! You know those nights when you walk in the door and need dinner pronto?! Like, 5 minutes ago? That’s when I turn to these quick and easy chicken recipes in under 15 minutes. I can make a healthy, home cooked meal for my family and be sitting down to enjoy it in no time. Cause plenty of evenings, 15 minutes is often all the time I have – or want to spend – on dinner. I’m not alone on that, right?! You can browse below but I thought I’d highlight a couple that I make over and over again. A few of our favorite easy chicken recipes in under 15 minutes: 15-minute honey garlic chicken (gets rave reviews!) Southwest chicken skillet dinner (pile on your favorite toppings!) Quick chicken curry (perfect with rice and peas) One-pot low-carb leftover chicken recipe with spinach (my dad’s go-to recipe) This collection also includes some healthy lunch options that are quick to put together — like the Asian chicken mason jar…
        • Chicken Recipes in Under 30 MinutesThese easy chicken recipes in under 30 minutes are perfect for dinner on a busy weeknight! From one-pan meals to burgers, one-pot pastas to healthy salads, you’re sure to find some new favorites! Quick, easy and mostly healthy is pretty much the name of the game for dinner at my house. I love a home cooked meal and we eat a ton of chicken, which means I’ve come up with and found a lot of easy chicken recipes over the years. And this collection highlights some of my easy chicken recipes in under 30 minutes, when you want something delicious but need it on the table pretty quickly. Is that every single night for you too? We’ve got everything from skillet chicken dishes to chicken pasta and from soups and salads with chicken to chicken meatballs and burgers. All the chicken love! Many of these recipes use boneless, skinless chicken breasts (though you could substitute chicken thighs if you prefer) while others use ground chicken and some rely on pre-cooked chicken, such as a rotisserie chicken you pick up at the store or some leftover grilled or baked chicken. Lots of these 30 minute chicken dinners are complete meals but…
      • Healthy One-Pot Chicken DinnersHealthy one-pot chicken dinners are such a help on busy days! This collection includes everything from one-pot pastas and skillets to easy slow cooker and sheet pan recipes to help you get an easy, healthy and delicious dinner on the table any night! I am ALL about quick and easy meals. I cook our dinner 99% of the time, including on days when work has blown up in my face, or the kids have decided to coordinate their melt-downs, or we’re all just wiped out and hungry. And even though I love to cook, I definitely have those days when I’m just not feeling it. Enter some quick and easy one-pot chicken dinners for the win! These are great to have in your back pocket for busy days, busy weeks or in case of a “kids-are-making-me-crazy” kinda moment. (My husband also loves these meals because he’s on clean-up duty and it’s nice not to have a huge pile of dishes staring you down after dinner!) Many of these dishes are complete meals on their own. Others are low-carb as written, but can easily be paired with some rice, pasta, bread or potatoes to bulk them up a bit. Here are…
      • Slow Cooker Chicken RecipesThese hands-off slow cooker chicken recipes will put your slow cooker to work and have you coming home to a delicious, healthy dinner that’s ready to go! Some days, you just need someone else to make you dinner. I’m not talking takeout or delivery or a restaurant dinner. I’m talking about your crock pot or slow cooker. I find it supremely satisfying to go about my day, knowing that a delicious home cooked dinner is cooking up at home for me. I can play with the kids, take them to practices, run errands or just relax with a book and breathe easy. These slow cooker chicken recipes mean there is just one less thing to do in the evening and that’s a great thing on a busy day! This collection includes slow cooker recipes for boneless, skinless chicken breasts as well as chicken thighs (though you can usually sub either one). And many of these take just minutes to prep in the morning! 👍 Here’s a few of our favorite slow cooker chicken recipes: Slow cooker balsamic chicken Slow cooker bistro chicken thighs Slow cooker apricot chicken Crock pot Mediterranean chicken Slow cooker teriyaki chicken And be sure to check…
    • Easy Vegetarian RecipesEasy vegetarian recipes include main-dish meals that are hearty and satisfying and can stand alone for lunch or dinner (with a few savory breakfast options as well). Everything from one-pot veggie pastas to stuffed squash to chili to veggie burgers and hearty grain bowls and salads, there are meatless options here for everyone! I am a veggie lover through and through. 💚💚💚 I adore getting in as many vegetables as I can, throughout the day really, and I often make easy vegetarian dinners a couple of times a week. (Hello meatless Monday, I’m looking at you!) So over the years, I’ve created tons of great veggie-based meals that can stand on their own for lunch or dinner and be hearty and satisfying. And that are also mostly quick and easy, because I work as a health and nutrition editor and we’ve got a busy family so cooking on a weeknight needs to be low-key. My one-pot vegetarian spaghetti has been a hugely popular recipe here on the blog and you guys can’t seem to get enough of my grain bowls and salads. I know the feeling. 😉 I wanted to round up some of these in an easy-to-browse category that features…
    • Healthy Oatmeal RecipesA collection of healthy oatmeal recipes, including sweet and savory breakfast and brunch options as well as delicious, wholesome snacks and desserts. We are pretty much oatmeal fanatics in my house. ALL of us adore oatmeal and it’s a rare day that we’re not making or eating something with oats or oatmeal in it at some point during the day. And I mean all four of us – my husband, myself and our kids (currently ages 6 and 4). Our go-to 3-minute microwave oatmeal is a morning staple for my husband and a weekly staple for the kids and me. My kids eat overnight oatmeal jars at least twice a week for breakfast and we often have baked oatmeal another morning of the week. For school lunches or afternoon snack, we can be found munching on some no-bake cookie or energy balls with oats, oatmeal cookies of some variety or if they’ve asked nicely, I’ll make a batch of granola and we all just shovel handful after handful until it’s gone. Want to know some of our very favorites of the group below? OK, I’ll share! Our family’s favorite healthy oatmeal recipes: Healthy chocolate chip muffins Overnight oatmeal jars, 3…
    • Healthy Muffin RecipesA collection of easy, kid-friendly healthy muffin recipes for all times of day: breakfast, school lunch, snacking, dinner and dessert! We are BIG muffin lovers in this house, at all times of day! My kiddos love them for breakfast, brunch, school lunch, afternoon snack and sometimes even savory muffins at dinner. Muffins all the time! I’ve made thousands of healthy muffin recipes over the years and I love sharing them with you! There are plenty to browse below and plenty more I plan to add! (You can sign up for my newsletter so you never miss a recipe. You’ll also get my FREE e-book of easy weeknight dinners.) Wondering where to start? Spinach banana mini muffins and whole wheat pumpkin muffins are some of our constant favorites. Healthy peanut butter and jelly muffins are fun for lunch and easy cheesy cornbread muffins are great for a quick + easy dinner side, especially with soup or chili! And if you’re in the mood for a little chocolate (I know I always am!) you can’t go wrong with my healthy chocolate chip muffins. Hope you find some new favorite healthy muffin recipes! XO, Kathryn
    • Healthy DessertsThis collection of healthy desserts features everything from lightened up cookie bars and brownies to cakes, muffins and breads to no-bake energy bites. It’s the perfect way to satisfy your sweet tooth while staying on track with healthy choices! Healthy desserts are kind-of my jam. I like a dessert that gives back. One that has redeeming qualities. A sweet treat that’s going to treat me right. But of course, it also needs to be delicious so I actually satisfy those sweet cravings! The healthier dessert recipes you’ll find below are some of our go-to treats that are perfect for a healthier late-night option and many of which are great for offering kids a wholesome, but fun, treat for an after-school snack or tucked in their lunch box. Most of these recipes are whole grain and naturally sweetened, others are recipe makeovers that are lower in sugar and/or butter. A majority of them contain chocolate. 🍫❤️ And ALL are easy to make. (You can also check out my healthy muffin recipes and my entire category of sweets & desserts if you want more.) Here’s a few of our favorite healthy desserts: Healthy chocolate chip muffins Healthier no bake cookie bars No…
    • Healthy Fall BakingThese healthy fall baking favorites include everything from muffins and baked oatmeal to snacks to cookies and cakes. These fall recipes are whole grain and most are naturally sweetened for a wholesome, delicious treat at breakfast, snack, school lunch or dessert! Does anyone else get the baking bug when the cooler weather starts to roll in during autumn? I know I do! I get excited for all the apple baking projects, pumpkin baking projects and even getting ready for all the holiday baking to come! 🍎🎃 The spices, the warmth, the aroma of having something in the oven is just part of the season for me. Plus the love that comes from a homemade baked good – it just can’t be beat! ❤️ And y’all know my style is definitely a healthier version of baking. I use whole grains and most of my recipes are naturally sweetened. I try to lighten things up where possible and keep to mostly wholesome treats, maybe with a little indulgence here and there! 😉 Wondering where to start? Here are some of our healthy fall baking favorites: Chocolate chip apple cake Pumpkin baked oatmeal with chocolate chips Whole wheat pumpkin applesauce bread Easy healthy…
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Raising healthy eaters: Tips + advice

Published on September 6, 2016 Last Modified: September 20, 2021 By Kathryn Doherty

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11 tips, strategies and ideas for raising healthy eaters and building a good foundation for healthy eating habits in kids.Raising healthy eaters: Tips and strategies from the experts on encouraging heathy eating for kids

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Building a foundation of healthy eating habits for kids is no joke.

I’m a health and nutrition editor, so all day long I read about the latest research, the best strategies, the experts’ opinions and so I just knew I had this down when I had kids of my own.

And then, hello, real world!

It’s a bit different in practice, with willful children who will do anything but inhale the delicious vegetables you have lovingly prepared.

Raising healthy eaters

It’s a big job. And it can be frustrating, maddening, disheartening, concerning and so many other emotions in between.

But it’s not hopeless. Despite the worst meal-time experiences, it’s not hopeless.

Today I wanted to share what has worked for us. (By which I mean what sometimes works for us, on occasion, here and there, from time to time.)

Raising healthy eaters: Tips and strategies from the experts

I’ve included some wisdom I’ve gathered from my more than a decade as a health and nutrition editor, combined with my own experience as a mom, and some tips and advice from some registered dietitians friends.

Because sometimes perspective helps. Sometimes hearing what has worked for others, or hearing a new idea or strategy, is just what you need to start again, to try anew.

And a caveat: For those of you who have serious struggles, more than just the occasional meal-time battle, more than the picky eater that wants to make you pull your hair out, more than the “I love it/I hate it” back-and-forth… If you are seriously concerned about your child’s nutrition, growth or health, I urge you to speak to your pediatrician/health care provider and to seek out a registered dietitian. They are qualified nutrition professionals who can assist you and your family in determining if there is a problem and how to fix it.

And now, on to the lessons learned (that I’m still learning) and some advice from the pros about raising healthy eaters and instilling a good foundation for healthy food habits.

1. My best tip: Only offer healthy foods.

Does that sound crazy? Stupid? Too easy?

I have found that having only healthy, real foods available for my kids means that I don’t care what parts they do and don’t eat. I know they’re only getting fruits and veggies, whole grains, healthy proteins and fats, and good-for-them meals and snacks.

When I control the ingredients, when I control the quality, it means I control what’s going into their little growing bodies.

And when that’s all good stuff, well, it’s OK if they pick and choose. It’s OK if they turn their nose up at one thing and chow down on another instead. Cause it’s all good for them.

Granted, I started early. From the day that I introduced them to purees and solids, I made their own baby food. All of it.

And I’ve been making all of their food ever since.

Earlier on it was because M had a milk allergy so I had to be careful. Now it’s just habit and my stubborn desire to give them only the good stuff.

For me, laying a groundwork for healthy eating habits and offering a wide variety of foods to increase their exposure is easier when I give them a bit of autonomy — because no matter what they choose, everything available to them is a healthy choice.

Raising healthy eaters: Tips and strategies from the experts

M and her dinner of chicken, sweet potatoes and green beans. She just had a few nibbles and that was fine.

And if your children are older, or you’re trying to undo some less than stellar habits you slipped into over the years, don’t worry. You can back track a bit.

Start cleaning up your fridge and pantry a little at a time. Start making their plates 60% completely healthy choices, 40% familiar ones, then increase the healthy options until that’s all that’s left in your household. Pay attention to their cues and make it a gradual transition.

Every positive step is a good one, so don’t rush it or worry about roadblocks. Go a little bit at a time and feel good about the progress.

2. My second best tip: Decide mealtime won’t be a battle.

One of the mantras I see over and over and over again from nutrition professionals is this:

Adults choose what foods and when, kids choose whether and how much to eat.

In other words, you control what you offer to them at mealtime and when foods are offered during the day (meals, snacks, etc.). Kids get to choose what on their plate they would like to eat and how much. If they want to eat it all, that’s great – you picked it and it’s what you wanted them to have. If they want to eat nothing, that’s fine too – the next meal will be your choosing as well.

The way this plays out can vary.

For me, I have a “thank you bite” rule. My kids are required to take a small bite of the various foods on their plate. If they don’t want any more, they are excused.

No arguing, no bribing, no begging, no tears.

Just a constant approach of “try it and if you don’t want any more, you can be done.”

I do this so they at least have experienced the taste of the food. Some experts say that just being exposed to a food on their plate can be good, too, whether they try it or not.

You could also suggest that your child smell it, lick it, describe it – engage in some way other than eating. Completely up to you.

Follow the Division of Responsibility whereby parents provide the what, when and where of feeding but give their children the autonomy to decide whether they want to eat and how much they want to eat.” — Nina Mills of What’s for Eats

Two notes I want to make on this:

  • Perspective can help with patience. Remember that raising healthy eaters is the goal, not cramming in two, three, four bites of broccoli.
  • Also, keep in mind that mealtime should be relaxing and fun, a time for conversation, for exploration, for togetherness. You want them to appreciate and enjoy food, and how it brings people together, and not associate eating or food with stress.

Easier said than done, right? Which brings me to…

3. Focus on the positive.

I know tons of parents who have a “picky eater.” I do not.

That’s not to say my kids don’t have their (sometimes strong and very verbal) preferences.

I just don’t want to label them as picky eaters. They eat a ton of different foods! They amaze me at the foods they love and gobble up. Okra couscous? Beet hummus? Triple veggie quinoa cakes? They love the stuff.

Raising healthy eaters: Tips and strategies from the experts

J enjoying a fruit + veggie squeezie while ignoring his brownie. Crazy kid!

They also amaze me at the foods they refuse, but that’s exactly the point.

Instead of focusing on all the things I wish they would eat more of, all the foods I wish they loved, all the dishes I would make more if only they would go beyond the required “thank you” bite, I focus on what they DO eat.

No matter the kid, I bet yours eats something willingly that another parent out there would kill for their kid to chow down on.

Again, it’s all about perspective. 

4. Make sure to put their favorites on the menu.

An entire plate of new foods can be super intimidating for a child. Make sure you introduce new foods with something they already like. That way, they know they have something on their plate they are wiling to eat, which can make them more likely to try the new food.

I put my kids’ favorites on rotation. They don’t need to worry that every meal, every breakfast/lunch/dinner is going to be a surprise, they know their favorites are going to show up again and again. 

And I certainly mix things up. I don’t usually serve plain ground turkey tacos, I add peppers, or zucchini or squash, or peas, or spinach or kale, something to boost the nutrition while appealing to their taste buds.

Similarly, you can incorporate favorite flavors — cheese, peanut butter, ketchup or salsa, etc — to go with a new dish or vegetable. 

Try to always pair a new food with a favorite. For example, if you are trying a new veggie serve it alongside an entree you know they love.” — Brynn McDowell RD of The Domestic Dietitian

Raising healthy eaters: Tips and strategies from the experts

5. Get the kids involved.

Whether at the grocery store, farmers market, library or in the kitchen, get your kids involved in meal planning, meal prep, cooking and even just talking about our food.

Real food is fascinating, especially to little ones. Where it comes from, how it grows, the textures and colors and flavors – it’s all ripe (haha, had to go there) for discussion and conversation.

Another way to get kids involved is to offer choices. 

Which vegetable do you want with your dinner tonight? What should we buy in the produce section to have for lunch/dinner later in the week? Do you want your vegetable with this sauce or another one?

Let your kids choose a new fruit or vegetable out at the store and then prepare it together.” — Brynn McDowell again

Giving children control (between choices designated by you) helps them feel like they have some autonomy, which makes them more likely to try something new.

I like to get the kids involved in the planning process, asking them what they want to include on the week’s menu or giving them two choices so they feel empowered and not “forced” to eat something,” — Jessica Fishman Levinson MS, RDN, CDN of Nutritioulicious

Gardening, if it’s an option for you, is another great way to introduce kids to healthy foods and get them interested in food.

My favorite recommendation is to garden with your kids. Have them pick a vegetable or herb that is their responsibility to plant and water. It really helps them understand where food comes from and get excited about eating their veggies!” — Kelly Jones MS RD CSSD of Eat Real Live Well

Raising healthy eaters: Tips and strategies from the experts

6. Make food fun.

I have to admit, this is my weak spot.

I’m more of the mind, “Eat it or starve, whatever,” by the time we get to dinner. 

OK, maybe not that severe, but I’m tired after a long day at work and making their food and keeping up with everything else. 

But the research shows that some simple swaps and games can make a difference.

Just calling foods by a different name: “supervision carrots,” “Popeye’s magic spinach,” “cute little trees” for broccoli, “bone building milk,” “superhero name-your-fruit/veggie,” etc. can encourage kids to give them a try.

Or have a crunch contest – who can crunch the loudest?!

Another popular idea I see a lot is the stop light signs approach or go-slow-no. Green foods are GO and good for us anytime. Yellow foods are SLOW for enjoying now and then. Red foods (i.e., junk food) are NO and should be eaten as a rare treat or for special occasions.

Here’s another fun take:

I like to add a fun twist to trying new foods. Kids get to be “taste explorers.” It can be anywhere from simply touching the new food, to smelling, to licking, to then tasting. I always give them the option to discard it with a spit cup. I think it’s really important for kids to feel no pressure when trying new foods. I also always like to give them a ranking system like a stop light: green (love it), yellow (it was just okay), red (not for me right now) and then we try those foods in other applications, then they rank it again.” — Julie Harrington RD of RDelicious Kitchen

You can also use MyPlate for kids to learn about portion sizes and choosing a variety of foods from different food groups (and other resources on raising healthy eaters).

Two last tips here:

  • Remember to offer small portions, particularly for small children. It’s less intimidating when you don’t pile it on, and they don’t need that much anyway.
  • Be sure to try raw and cooked versions of vegetables and to offer them in a number of different ways — on their own, mixed into a dish, with different sauces, spices, etc. You may be surprised by what they prefer.

Raising healthy eaters: Tips and strategies from the experts

7. Sneak in those veggies, but don’t be too sneaky.

I have a thousand tricks up my sleeve for adding veggies into my kids’ foods. I add spinach or kale to their smoothies or squeezies or fruit mixes for yogurt, I stir in shredded carrots or zucchini to muffins, add vegetable purees to their pasta sauces and saute diced veggies with their taco mix or to go with mac and cheese. I put broccoli on their black bean tostadas and melt cheese over it so they can’t pick it out. ✋

But I always tell them what veggies they are enjoying. If they don’t see (and help) me make the food, I am sure to point it out.

Sometimes I wait until after they’ve chowed down, because, you know, you gotta get them going on it. 😉

But if my goal is raising healthy eaters, I want to be sure to point out that they just ate and loved a particular veggie, so they know they’ve had and enjoyed that vegetable in some form.

8. Experiment with how you offer foods.

Some kids need more seasonings to enjoy their vegetables and whole grains and lean protein. Other kids would prefer them plain, thank you very much. Try both ways and just keep experimenting with flavor profiles.

Offer dipping dinners. Most kids love to dip things in their favorite sauces, dressings and condiments. Go with it! If they will try a new food by way of dipping, let them dip away.

I’m a big fan of having kids ‘dip their veggies.’ Whether it’s hummus, guacamole or a family favorite dressing, the independent act of dipping allows the child to feel immediately involved as well as incorporate flavors they may already love into the meal.” — Rebecca Fisher Miller RDN of Twisted Nutrition

Salad bars are having huge success in schools these days and here’s a great way you can make this work at home:

I love to serve meals ‘taco bar’ or ‘salad bar’ style and let my kids put on whatever toppings they want. This works really well for all types of meals, and no one is forced to eat anything they don’t like. As my kids, now 13 and 14, have gotten older, they’ve expanded their ‘toppings’ and even eat lettuce and other ‘leafy greens’ now — foods they wouldn’t have eaten when they were younger!” – E.A. Stewart RDN of Spicy RD Nutrition

Raising healthy eaters: Tips and strategies from the experts

M chowing down on her first drumstick – it was even cold!

9. Just keep offering.

Research shows it can take kids a LOT of exposure to try and enjoy a new food. Sometimes a dozen tries, sometimes closer to 20.

And some kids go back and forth on loving a food or a dish and calling it “icky.” 

Hang in there. Be patient. Think about the foods you hated as a kid that you love and adore now.

Just keep offering, just keep exposing them to different healthy foods and know that you’re doing all you can. (And remember #2 and #3 above.)

10. Respect their hunger cues.

I am continually impressed by my kids’ ability to stop eating something delicious. They will literally set aside a cookie, a helping of fruit, a remnant of a cookie ball because they are full.

I have no such self-control. I want to eat it all until it’s gone.

But kids are naturally more in tune with their bodies and levels of fullness than adults are. They know when they’ve had enough.

And in raising healthy eaters, I want to encourage my kids to continue to listen to those signals, to be mindful of their bodies’ cues, so they can have a healthy relationship with food.

So I never force them to clean their plate or finish a serving or otherwise go beyond what they may be capable of eating.

11. Be a good role model.

Let your kids see YOU eat healthy foods, try a variety of fruits and vegetables, experiment with new flavors and enjoy the process.

The best way to raise healthy eaters is by example, having healthy food available, cooking healthy food, making it interesting, tasty and asking them to ’try it,’” — Madeline Basler MS, RDN, CDN of Real You Nutrition

I swear the best way to get my kids to try a new healthy food is for me to snack on it during an “off” time. In other words, it’s not their meal or snack time and they aren’t supposed to be eating. But if I pull out a snack for me, or I’m making something for later, they will come running and beg for a taste. I think it’s because there’s no alternative – they can have a taste of what I’m eating or what I’m fixing or they can wait until the next meal/snack.

And they will always have at least a bite or two. Sometimes more. Sometimes my snack suddenly disappears. (Am I the only one who holes up in the pantry to actually get to eat my food from time to time?!)

It also helps I think, when they’re stalling on eating their dinner, for me to ask for a bite of their food. They see how I enjoy it and are more likely to want to try it. They don’t always start to gobble it down, but it sets a good example and they see that I love a wide variety of healthy foods.

************************************************

So there you have it! I hope this encourages you to work on building healthy habits for your family.

A day at a time, a meal at a time, what you’re doing now is laying a solid foundation. Keep at it! You’re doing great and even if it seems like you’re not making progress, I bet it will pay off down the road.

I’d love to hear your tips and tricks for raising healthy eaters – leave me a comment below!

~ Kathryn

Raising healthy eaters: Tips and strategies from moms and dietitians on how to instill healthy habits

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« Cold barley salad with chicken and creamy pesto
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Comments

  1. Brynn at The Domestic Dietitian says

    September 6, 2016 at 12:51 PM

    This is such a fantastic post! Glad to share a few tips but all the tips shared are fantastic. I especially like how you talk about not making meal time a battle. My kids are what I call really good eaters but of course somedays they just eat a few bites. It happens to us all. No sense in making it a kicking, yelling and crying meal. If they are hungry they will eat. Eventually 🙂

    Reply
    • Kathryn says

      September 8, 2016 at 10:55 AM

      I completely agree Brynn!! And thanks so much for your contributions here 🙂

      Reply
  2. Jessica @ Nutritioulicious says

    September 7, 2016 at 11:27 AM

    These are all such great tips Kathryn! Thanks for including my tip about involving the kids in planning. And totally agree wth Brynn and you about the mealtime battle issue. Not worth it!

    Reply
    • Kathryn says

      September 8, 2016 at 10:56 AM

      Yes – not worth it at all! Thanks for your help Jessica!

      Reply
      • Leanne Foreman says

        March 21, 2018 at 4:27 AM

        This is the best article I have read on the subject and was enthusiastic to share it! Thank you Kathryn!

        Reply
        • Kathryn says

          March 21, 2018 at 10:09 AM

          I’m so happy to hear you found this helpful Leanne!! Thanks so much for sharing!

          Reply

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