Healthy Eating For Children


Today, we know how important good nutrition in our daily life. Not only for the adults but good nutrition begins before conception and to all stages of the life cycle. In the following topic emphasizing a healthy eating lifestyle for children, and Children are the special element’s of family life.

While the importance of healthy eating ” some parents ” find it particularly challenging to achieve. But if we take it as one of our responsibility and be a rule model I am sure there is always a healthy family.


Food choices are not simply a matter of personal choice. A healthy eating pattern influenced by environmental factors such as social, cultural values and also includes food buying, preparation, activity, body size and age. To develop a healthy choices and nutritious foods for children  the sooner or as early to introduce to them is the best approach.

Since individual children vary so much their growth, activity level and interest in food, the amount of food and how frequently to feed vary too. In general, your toddler needs the calories should be from a high-quality varied diet.

A balanced varied diet. 

Offering your child a balanced varied diet, including some high-quality protein foods, and avoiding ” junk foods” and never force-feed your toddler. Force-feeding is not the answer; this approach may lead to the development of some unnecessary eating problems.

Let the natural appetite be your guide and the most importantly your offering and serving the healthy and nutritious from the variety of the four food groups, prepared and portioned in a way that is appropriate for their age.


  • Grain Products ( whole grain or enriched foods such as bread, cereals, pasta or rice )
  • Vegetables and fruits ( choose dark green and orange vegetable and variety of fruits more often )
  • Milk Product ( like cheese, yogurt, and Milk )
  • Meat and Alternatives ( choose leaner meats, poultry and fish, as well as dried peas, beans and lentils )


Eating many different kinds of foods, prepared in different ways promotes an adequate intake of essential nutrients and its also promotes the positive and pleasurable aspects of eating by exploring a wide range of foods varying in color, texture and flavor. But variety eating supports in moderation in the consumption especially high in sugar, salt, fats and others foods.

Children love and enjoy eating when the foods serve in a colorful and creative way.  Make mealtime pleasant,  Eye appealing to stimulate the appetite. Toddler’s are messy eater who may express some strong food preferences, On your part as a parents be patience, remember you are the child’s first model of how to eat and what to eat.

Snack Time.

Take advantage of snack time, use the natural hunger and try offering vegetable strips with a yogurt dip as a snack. You might also try adding a small amount of grated carrot, apple, or zucchini to pancake, or a milk shake with some fruits. Always offer foods that are nutritious from early stage of life to help and avoid food battle occur in the families, especially on the resistant toddler.

As today, and as a mother ” yes ” we cannot avoid 100% without junk foods or foods that are high in sugars. Its not really bad to have it sometimes with a limited amount always in moderation, especially if there is an special  occasion like birthday parties. Don’t worries parties is not everyday but feeding your children for every meal is the most importantly  to serve a healthy and nutritious foods.


During toddler years appetite slow down and experience strong food preferences are normal. Sometimes due to  their dental development , busy active child and some related factors for their growth and development.

Here are some tips to help to cope:

  • Make sure portion are not too big.
  • Avoid forced-feeding and making food on issue.
  • The food you serve can be easily to eat. (meat, pasta, vegetables and fruits cut into small pieces )
  • There is an adequate interval between meals and snack.
  • Serve food in a colorful and creative way.
  • let them involved during the preparation and cooking time.
  • Help them to learn to choose the healthy foods when buying.
  • By keeping fruits and vegetables on hand and ready to eat, make it easy for kids to choose the healthy snacks.


Reward help for  motivation when there is achievement or accomplishment. It is wonderful to celebrate your child’s achievement,  But using food as a reward is not a good idea especially when we are offering like candy, foods that are high in sugar or junk foods. Reward and celebration are often set in childhood. Your verbal expressions of pleasure and hug are wonderful reward or a book and might be a educational toys. Cookies and other foods often work for reward but it must be not to use always.


There are many habits we want to impart to our children like having a good personal hygiene, brushing their teeth, washing their hands always and a lots more but we forget the total impact of exercise habit as natural and necessary, which is the first step to an active and healthy lifestyle. Researchers have shown that exercise can start from the age of one month old. And  this habit of activity that will carry over into adulthood.

Healthy lifestyle as a family.

Generally active children have an active parents who encourage their children to exercise. Movement and exercise will help to learn to maintain balance, develop strength, and use new muscle. A variety of body movement and positions stimulate the child ‘s brain and nervous system and enhance their learning experience. Creating a family exercise program is a wonderful way to enjoy time together as well as to keep in shape and active healthy lifestyle as a family.


Eating healthy foods will give adequate nutrition which is essential for proper growth and development for children. It is also significant factor in reducing the risk of developing nutrition problem; like obesity, dental decay and some other related problem or disorders.

It does not guarantee that disease will be prevented but healthy eating may help to avoid a potential problem especially in the young active children. Healthy eating contribute to an overall sense of well-being and helps to perform better and being active make feeling good and happy.

Thank you for visiting and I hope you enjoy reading THE HEALTHY EATING LIFESTYLE FOR CHILDREN.


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12 Replies to “Healthy Eating For Children”

  1. Imelda Macapañas says:

    Very nice topic and a useful tips for the parents who have a picky eaters children. You’re great Grace for sharing your knowledge to all of us. Thank you and God bless.

    1. Grace says:

      Hi Emz,
      Thanks so much for reading my article.I really appreciate for your kind words.I’m so grateful for you too. GOD BLESS.

  2. Lavz says:

    Hi, thank you for sharing. This is helpful tips for a mother like me. I hope you continue to share your knowledge about healthy living and how to make kids happy with what they eat. Thank you and God bless.

    1. Grace says:

      Thanks again for visiting my blog site, yes I will continue posting more articles for healthy eating lifestyle especially for children. And I looking forward to see you again for more tips in healthy eating for happy kids. Thank you.

  3. Iris says:

    Hi Grace,

    I enjoyed reading every bit of your article and found myself nodding in agreement many times! 🙂 The tips for picky eaters truly resonated with me as I remember how hard it was trying to feed my picky firstborn son back then. Thankfully he is now eager to try new foods and eats heartily at each meal. You are very right when you say that healthy eating is a habit that needs to be cultivated from a young age. Let us press on and encourage each other as we strive to give our best to our families- starting with what we feed them! \(^^)/

    1. Grace says:

      Hi Iris,

      Thank you so much for visiting my site. I’m so glad you enjoyed reading my Healthy eating article and agree with my ideas . I’m happy for you that your son is eating now from the variety of healthy foods.

      Thank’s again,

  4. Rita says:

    Thank you so much for sharing with us your brilliant idea about healthy lifestyle. As a mother it is important for us to know what is the correct process of serving a food to our children .Once again thank you and God bless.

    1. Grace says:

      Hi Rita,

      I really appreciate your positive thoughts about my content of Healthy lifestyle. I’m glad you know how important the good nutrition especially to the children.Thank you so much for visiting my site, and any question or concern about healthy eating with your children I’ll be happy to help you, please feel free to contact me by email at

      Thank you so much and God bless.

  5. Lisa says:

    Hi Grace, I like your tips for coping with a picky eater and your advice to be patient and be a good role model.

    I have one question, my daughter gets really fussy when I give her milk, do you think she might be allergic to cow’s milk? If so, what is another kind of milk I could give her?

    1. Grace says:

      Hi  Lisa,

      Thank  you so  much  I  really  appreciate you  like  my tips for  the  picky  eater. And I  am  happy  to answer  your  question too ;

      Milk is an important source of  calcium, but  to be sure  if your  daughter is allergic to  cow’s  milk I  recommend  please  talk  to her doctor  first. And  if  ever  she is  allergy for cow’s  milk you  might try  these substitute;

      A calcium supplement or  a  vitamin  D is usually  recommended  for  all  children with  milk  allergy. A fortified soy  beverage are  good  choices too, they  are  generally low in fat for  young  children. Or you  might  try these as well: rice milk, oat  milk or almond  milk. Hopefully  I  answer your  question.

      Thank  you  so  much  again,


  6. nok says:

    Hello! Thanks for sharing your article. It is really suitable for parents. You have highlighted the importance of a healthy eating lifestyle for children. I totally agree with your idea. As children required a lot of nutrition to grow, a healthy and balanced diet is needed.

    Besides, I really appreciate your content with teaching parents. Parents are the target and model of their children. Therefore, if parents help the children to build up a healthy eating lifestyle. It benefits their whole life.

    1. Grace says:

      Hi Nok,

      Thank  you  so  much…I’m  glad you  agree with  my ideas that  base on my training, knowledge  and  experience in  life. Some  are practical  nutrition-related advice  and  guidance, that will  develop of  practical  education and  implementation tools about  how  important  good  nutrition  in our  life  especially  for  the  growing  children.

      Thank  you  so  much  again,



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