Nurturing healthy eating habits in children is essential for their overall well-being

Parents indeed encounter challenges when it comes to encouraging their children to eat nutritious meals.

Nurturing Healthy Habits: Expert Tips to Encourage Your Child To Eat Nutritious Meals

Are you tired of constantly coaxing your children to eat their meals? Do you have a picky eater at home, leaving you concerned about their nutritional intake? Promoting healthy eating habits in children is essential for their overall well-being and development. We consulted with our expert, Apurva Agarwal, a Certified Nutritionist, who shared some valuable tips to help you encourage your child to eat more nutritiously.

Guidelines To Encourage Your Child To Eat More

Agarwal has provided several helpful guidelines to encourage your child to consume more food and foster a positive association with eating: 

Guidelines To Encourage Your Child To Eat More


Lead by Example

Indeed, children often emulate the behaviors they observe in their parents, including eating habits. Therefore, as a parent, it’s important to set a positive example by incorporating a variety of nutritious foods into your own diet. This not only promotes a healthy lifestyle for yourself but also encourages your child to explore new flavors and adopt healthier eating habits.

Research published by the Multidisciplinary Digital Publishing Institute (MDPI) suggests that parental feeding practices can play a significant role in preventing unhealthy eating patterns and the development of excess weight in children. While directly controlling a child’s eating behaviors and weight can be challenging, focusing on parental feeding practices can be an effective approach to promoting healthier eating habits in children. By modeling healthy eating behaviors and providing nutritious food options, parents can positively influence their child’s dietary choices and overall health.

Make Meals Enjoyable

Creating a pleasant eating environment is crucial for fostering healthy eating habits in children.


Engage Them in Food Preparation

It’s beneficial to let your kid take part in preparing meals. Be it cleaning veggies, mixing the components, or arranging the dining table, their participation can enhance their interest in the food.

Propose a Spectrum of Hues

Agarwal emphasized, “Presenting a variety of colorful fruits and vegetables is key. Different colors indicate diverse nutrients, and a visually appealing plate is more likely to attract a child’s attention. Experiment with creative presentations to make meals visually stimulating.”

Mini, Regular Feedings

Rather than providing three big meals, serve minor, more recurrent meals and nibbles. This method can avoid your kid from feeling overburdened and enhance their total consumption of food.

Mini, Regular Feedings


Practice Patience and Persistence

Introducing new foods may take time. “Be patient and persistent, exposing your child to different flavors. It often takes multiple attempts before a child develops a liking for a particular food,” informed Agarwal.

Reduce Interruptions

It’s important to ensure distractions are kept to a minimum during meal times. Refrain from letting your child engage with TV or electronic gadgets when they are eating. Such interruptions could result in unconscious eating, and hinder children from accurately identifying when they are full.

Offer Nutritious Snack Choices

Ensure a range of nutritious snacks are always on hand. Sliced fruits, yoghurt, and whole-grain biscuits are great options. By keeping healthy snacks within reach, your child will find it simpler to opt for wholesome food choices all day long.

Appreciate Achievements

Appreciate minor triumphs. When your kid tastes a novel dish or completes a nutritious meal, recognize and laud their attempts. Positive reinforcement can boost healthful eating habits.

Seek Expert Advice

Agarwal emphasized, “If you encounter persistent challenges, consider seeking advice from a registered dietitian or nutritionist. They can provide personalized guidance based on your child’s specific needs and preferences.”


Agarwal concluded, “Incorporating these tips into your daily routine can contribute to creating a positive eating environment for your child. Remember, fostering healthy eating habits is a gradual process, and your guidance plays a pivotal role in shaping their relationship with food.”