How to help your children develop healthy eating habits | Premia Academy
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How to help your children develop healthy eating habits

“Nooooo,” the scream pierces across the table at least once a day as our children look at their plates and angrily jab at the nutrient-rich foods.

Healthy = not yummy.

This is pretty much the story of almost every household, the woe of every parent.

But, of course, one crucial aspect of children’s well-being is establishing healthy eating habits from a young age. As they embark on their journey of growth and development, let's explore some simple yet effective ways to nurture their love for nutritious foods.

Set the Stage for Success

Creating an environment that supports healthy eating is the first step. Start by stocking your pantry and fridge with fresh fruits and vegetables,lean proteins, and whole grains. Make these wholesome choices the go-to options within easy reach. Kids are curious beings, so their natural inclination is to explore and try new things. Keep healthy snacks accessible and limit the presence of sugary or processed foods in your home.

Lead by Example

Children are keen observers, and they often mimic the behaviours they witness. So, let's embrace this opportunity to become healthy eating role models. Enjoy mealtimes together as a family, demonstrating your own enthusiasm for nutritious foods. Show them that veggies are cool, fruits are nature's candy, and balanced meals can energise you. Your positive attitude and actions will ignite their curiosity and eagerness to follow suit.

Make Healthy Eating Exciting

Engage your little ones in the journey of exploring new foods by making it an adventure. Take them grocery shopping and involve them in choosing fresh produce. Let them participate in meal preparation, giving them small responsibilities such as washing vegetables, stirring a pot, or creating fun shapes with food. Turning mealtime into a creative experience adds an element of excitement and fosters a positive association with healthy eating.

Be Mindful of Portion Sizes

Children have smaller tummies, and their appetites may vary from one day to another. Listen to their cues and encourage them to recognise when they are full. Instead of pressuring them to finish their plates, respect their internal signals. Remember, it's quality over quantity!

Introduce Variety

Ah, the wonders of a colourful plate! Encourage your child to explore a variety of flavours, textures, and colours. Introduce new foods gradually, alongside familiar favourites, to spark their curiosity. Offer a mix of fresh fruits and vegetables, experimenting with different cooking methods and seasonings.

Make Healthy Foods Fun

Who says healthy eating can't be playful? Turn nutritious meals into a game, such as arranging fruits into smiley faces or creating "food art" on their plates. Incorporate storytelling during meals, where each bite holds a magical power, and finishing the meal completes an adventure. The more positive and joyful the experience, the more likely they will associate healthy foods with happiness and enjoyment.

Teach the Power of Balance

While nourishing our bodies is vital, embracing balance is equally important. Teach your child about the concept of treats and indulgences in moderation. Demonstrate how to savour and appreciate these special foods as occasional delights rather than everyday staples. By instilling the notion of balance, you're empowering them to make informed choices and maintain a healthy relationship with food throughout their lives.


As parents, we hold the incredible privilege of guiding our children toward a lifetime of health and well-being. By fostering healthy eating habits from an early age, we're laying a strong foundation for their physical, mental, and emotional growth. Remember, it's a journey filled with discovery, understanding, and lots of love.

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