How to Inculcate Healthy Eating Habits in Kids?

By     01-Sep 2018

How to Inculcate Healthy Eating Habits in Kids?

Making your kids familiar with healthy and nutritional food options is the most important thing that parents must consider to ensure the health of their child. And there’s no big deal if you need some help in understanding what the best possible healthy tips to make your kid eat well are. Here, we present you some healthy eating tips that parents can inculcate in their kids. Following are some basic yet helpful tips which can encourage your kids to eat healthily.

  • Keep an eye on the type of food available around the house: Decide which foods to be bought and when to be served to your kids. Kids will anyhow bother you for less nutritious meals, but you are supposed to line up healthy nutritious foods in the house. So, that they tend to eat what’s available in the kitchen and fridge when feeling hungry.

  • When it comes to inculating healthy eating habits, start young: Healthy food preferences are developed in early life, so make sure you serve a nutritious variety to food at the initial stages. Considering that likes and dislikes about food are usually formed when kids are babies, you need to offer them new foods multiple times to let them accept it. But don’t force them to eat instead, ask them to try a few bites. Be patient when you’re trying out new foods.

  • Quit the “clean-plate rule”: Don’t scold your kids for leaving food in the plate. Let them stop eating when they feel they’ve had enough of the meal. Raising kids with this approach doesn’t help them to listen to their bodies when they feel full. In this manner, kids can easily respond to the feelings of fullness and are less likely to overeat.

  • Avoid placing restrictions on food: Restricting food may increase the risk of developing eating disorders like bulimia or anorexia in the later stages. Instead of restricting foods, encourage them to eat nutritional options like fruits, vegetables, lean meats, whole grains, and low-fat dairy, while avoiding processed and low-quality junk foods and serve them these foods in an interesting manner.

  • Keep healthy food options nearby: Kids will eat what they see right in front. So, keep a bowl of fruits on the top of the kitchen counter or in front of their eyes. Do not bury such foods underneath other foods in your fridge as kids only choose foods which you place in front of them.

  • Get the plates prepared in the kitchen: You can easily arrange the right portion of each food, straight away in the kitchen instead of offering your kid the option of a food buffet or self-serving style. This way your kids will know the healthy portion sizes and get adjusted to more appropriate portion sizes naturally.

  • Engage your kids in some physical activity: Encourage your kids to opt for some physical activity like dancing, running or any other hobby they wish to choose. The more you kids will get engaged in a physical activity the more they will feel hunger and consider eating what you put in front of them. It gives you an excellent chance to fill their plate with nutrition and also help them to stay fit physically as well.

  • Share some stories about what food superheroes eat: Share some super hero’s food stories and inspire your kids to give importance to nutritious foods and try incorporating those super foods wherever you can. Tell them such foods are called superfoods for a reason by giving them some examples. For instance, narrate them about Popeye’s love for spinach and Superman for anything nutritious.

  • Create healthy alternatives to junk: If your child likes to have foods more like pizza or too much of sweets and milkshakes then, try to give them homemade whole wheat thin crust pizza with less cheese and more veggies, homemade fruit pancake topped with berries and smoothies served up in a fancy cup. You can also give your kids fruit by adding them in your kid’s yogurt.

  • Consult your pediatrician: Do talk to your kid’s pediatrician more frequently to know more about your kid’s nutritional needs according to their growing age. Consult on how to help your kid in attaining a healthy weight and its maintenance, or before you make any significant changes in the type of foods that your kid eats daily.

Over to you

If kids develop healthy eating habits in their early life, then this would help them derive immediate health benefits that come with a healthy diet. A couple of simple tips will help you nourish your kids in the best possible way. So, try these tips to make your champs eat well and see them growing healthy.

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.


2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack


Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

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