5 Tips to Help Children Have a Balanced Diet

Encouraging a balanced diet from an early age is very important so that children grow up eating a variety of foods and developing a healthy relationship with food. This practice is essential to reduce the risk of chronic diseases in the future, such as diabetes, obesity, and eating disorders. However, getting little ones to eat nutrient-rich and varied foods is not always easy. While some children eat everything, others can be very reluctant to try new foods, especially fruits and vegetables.

Here are some practical tips:

Be the example

One of the most effective ways to teach something to a child is by setting an example. Therefore, take care of your own diet too. Try to eat a variety of foods and add a lot of color to your plate. Consume at least two different types of vegetables with each meal you prepare. There’s no need to restrict sugars or fats. The most important thing is to maintain balance and moderate portion sizes.

Try to create a routine

Have more or less defined times for the main meals of the day—breakfast, lunch, afternoon snack, and dinner—to avoid letting children go many hours without eating. And always remember to offer water between meals.

Have family meals together

It’s beneficial to have meals as a family, all together at the table, without distractions like TV or phones. This habit can make mealtime more pleasant and enjoyable, helping to build a good relationship with food and, consequently, encouraging the consumption of a variety of foods. Another nice tip is to involve children in the kitchen while preparing meals. Ask for their help when possible—perhaps to plate the food or peel something—because it helps foster an emotional bond with the food.

Keep nutritious foods ready to eat

A practical tip is to have small containers with little pieces of fruit ready for hunger pangs between meals. For processed foods—like chips and cookies—the suggestion is not to offer them directly from the package but to divide them into small portions. You might also set a specific day for consuming certain beverages and foods, such as sodas.

Be patient and respect the child’s appetite

Avoid forcing a child to eat everything on their plate if they’re not hungry or already full. It’s important they learn to recognize signals of hunger and satiety from their own bodies. Don’t use threats or offer dessert as a reward, as this may make sweets even more tempting and desirable.