Healthy Eating for Children: Practical Nutrition Tips

3 min read

The experience of feeding children is vastly different from parent to parent, where some parents will have a relatively easy time, other parents may be at their wits’ end and not know where else to turn for help. This handout provides a guide on the ideal diet for children and tips for how to incorporate it for children who may have a more challenging time with eating a varied diet.

What does the ideal diet look like in children?

Ideal diet

A wide range of protein sources
A mix of raw and cooked foods daily
A good serving of omega 3 fats 2 to 3 times per week, or daily if relying on plant-based sources
Calcium and iron-rich foods daily
Minimal fried and processed foods
Minimal free sugars
30 different plant foods per week
Plenty of fluids
7 portions of vegetables and fruit per day
Complex carbohydrates
3 main meals and 2 to 3 small snacks per day

Diet guidance and healthy eating habits

Focus on whole, minimally processed foods

Offer a variety of fruits, vegetables, whole grains, legumes, nuts, seeds, and lean proteins daily. Encourage children to ‘eat the rainbow’ - different colours provide different nutrients and antioxidants.

Be a positive role model

Children learn a lot by watching the adults around them and need a positive role model with regard to eating healthy foods. If they see you enjoying fruits, vegetables and balanced meals, they are more likely to copy those behaviours. Make a point of eating the same healthy foods you want them to eat and show enthusiasm when trying new foods. Family meal times where healthy food is served and eaten by all are a great place to start.

Make healthy food a normality

Keep healthy options as the default in your home. Stock the fridge and cupboards with fruits, vegetables, whole grains and nourishing snacks, and limit ultra-processed, high-sugar or high-salt snacks. When healthy eating is simply part of daily life, children grow up seeing it as ‘normal’ rather than ‘special’, and are more likely to eat healthier options without fuss. Making changes to children’s diets can take time. Even small changes can make a big impact on health. Consistency is the key.

Leave healthy snacks within reach

Keep healthy snacks such as fruit bowls, vegetable sticks or yoghurt within easy reach instead of ultra-processed snacks. This gives children plenty of opportunity to try new foods and explore new flavours and textures.

Find fun ways to incorporate fruit and vegetables

If your child is hesitant with vegetables, try adding them into meals in subtle and fun ways – make homemade pizza topped with plenty of vegetables, make pasta sauce with blended or grated vegetables (such as carrots), blend spinach into smoothies, or add fruit and vegetables such as pureed pumpkin to desserts and muffins. These little additions can increase their nutrient intake without battles at the table.

Make food visually appealing

Present fruits and vegetables in different colours, fun shapes and patterns on the plate – children often eat more when food looks inviting. Get creative with snack platters, smoothie bowls or vegetable faces on plates to make food fun.

Involve children in food preparation

Children are often more excited to eat – and more likely to taste – something they’ve helped make. Invite them to wash vegetables, stir sauces or ingredients, or choose toppings for their own wraps, salads or pizzas. Even small roles help them feel proud of their contribution and more willing to try new foods.

Offer variety without pressure

Place small portions of new foods alongside familiar favourites and offer new foods multiple times without pressure. Avoid forcing children to eat – children often need repeated, gentle exposure before accepting a new taste, and this builds acceptance over time.

Make hydration part of healthy eating

Encourage water or milk as the main drinks rather than fruit juices or fizzy drinks.

Celebrate seasonal foods

Rotate meals and snacks to match what’s in season — it’s often fresher, tastier and more nutritious.

Create positive food associations

Avoid using food as a reward or punishment, as this prevents unhealthy emotional associations with eating. Instead of sweets or treats as a reward for good behaviour, reward with non-food activities like a trip to the park or a game together.

Create a positive mealtime environment

Eat together at the table, without distractions like TV or devices.

Use positive language

Talk about how foods help the body grow strong and fuel fun activities (rather than focusing on restriction).

Give children choices

Let them pick between two healthy options (e.g. carrot sticks or cucumber slices) so they feel involved.

Teach food origins

Grow herbs, visit farms or talk about where food comes from to spark curiosity.

Encourage self-regulation

Allow children to listen to their hunger and fullness cues instead of insisting they finish everything.