Compiled by Dr. Anna Migocka, specialist in paediatrics.
Introduction
Feeding children can be both rewarding and challenging. Many parents struggle with picky eaters or children who lose interest in meals. Encouraging a healthy appetite is not just about what your child eats—it’s also about how you structure meals, model behavior, and create a positive environment.
This article offers 10 practical strategies to help children develop a healthy relationship with food, based on recommendations from the American Heart Association, CDC, and WHO.
10 practical strategies to help children develop a healthy relationship with food.
Tip 1: Routine is Everything
Children thrive on routine. Offering three balanced meals and two small snacks each day helps regulate hunger and energy levels. Avoid letting meals be unpredictable—children eat best when they know what to expect (AHA, 2024)
Quick Hint for Parents: Use a simple chart on the fridge with meal and snack times. Make it fun and interactive so your child knows when it’s time to eat.
Tip 2: Skip Grazing
Frequent snacking can reduce hunger and interest in meals. Encourage your child to eat only at designated meal or snack times. This helps them develop a natural appetite and prevents overeating (CDC, 2024).
Quick Hint for Parents: Offer water or small sips of milk if your child feels thirsty, but save snack foods for scheduled times.
Tip 3: Balanced Plates Matter
A well-rounded meal includes fruits, vegetables, whole grains, lean proteins, and dairy. This ensures children get the nutrients they need for growth and development.
Quick Hint for Parents: Serve colorful plates. Children are more likely to try foods when meals are visually appealing (Mayo Clinic, 2024).
Tip 4: Limit Sugary Drinks and Snacks
Too much sugar can reduce appetite for nutritious foods. Offer water or milk as the main drinks and save sweets for occasional treats. According to the WHO, added sugars should be less than 10% of daily calories for children (WHO, 2023).
Quick Hint for Parents: Make water fun with colorful cups or fruit slices to encourage drinking it instead of juice or soda.
Tip 5: Create Positive Mealtimes
Stress, pressure, or conflict at the table can discourage children from eating. A calm, enjoyable environment helps children focus on food and fosters healthy habits (CDC, 2024).
Example: Share stories, laugh together, or talk about your day—avoid scolding or forcing bites.
Tip 6: Encourage Self-Feeding and Exploration
Let children feed themselves and explore different textures and flavors. This promotes independence and curiosity about food. Small hands can try dipping vegetables in hummus or arranging fruit slices on a plate.
Quick Hint for Parents: Offer small portions so children can experiment without pressure.
Tip 7: Be a Role Model
Children learn by observing. If they see you enjoying a variety of healthy foods, they are more likely to do the same (CDC, 2025).
Quick Hint for Parents: Eat the foods you want your child to try. Talk about flavors, textures, and why you enjoy them.
Tip 8: Involve Kids in Meal Prep
Children are more likely to eat foods they’ve helped prepare. Let them wash vegetables, stir batter, or pick fruits and vegetables at the store.
Example: Turn shopping into a scavenger hunt: “Let’s find a red fruit and a green vegetable for our salad!”
Tip 9: Avoid Using Food as Reward or Punishment
Using dessert or treats to reward behavior can create unhealthy food associations. Praise and non-food rewards, like stickers or extra playtime, are more effective.
Tip 10: Patience and Consistency
Developing healthy eating habits takes time. Avoid showing frustration or comparisons to other children. Consistency in routines, meal structure, and expectations is key (CDC, 2024).
Quick Hint for Parents: Celebrate small victories, like trying a new vegetable or finishing a balanced meal.
Conclusion
Raising healthy eaters is a journey. By offering structure, variety, and positive experiences at the table, you can help your child develop a natural appetite and a healthy relationship with food. Start small, stay patient, and remember that every positive step counts.
Sources:
- American Heart Association (AHA).
Dietary Recommendations for Healthy Children (2024). https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dietary-recommendations-for-healthy-children - Centers for Disease Control and Prevention (CDC).
School Nutrition Facts (2024). https://www.cdc.gov/school-nutrition/facts/index.html - Centers for Disease Control and Prevention (CDC).
Benefits of Healthy Eating for Children (2024).https://www.cdc.gov/nutrition/php/resources/healthy-eating-benefits-for-children.html - Centers for Disease Control and Prevention (CDC).
Good Nutrition Starts Early (2025). https://www.cdc.gov/nutrition/features/good-nutrition-starts-early.html - Mayo Clinic.
Nutrition for Kids: Guidelines for a Healthy Diet (2024). https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/nutrition-for-kids/art-20049335
- World Health Organization (WHO).
Healthy Diet (2023). https://www.who.int/news-room/fact-sheets/detail/healthy-diet
Disclaimer
This material was prepared for educational purposes and is based on recommendations from medical organizations such as the American Heart Association, Centers for Disease Control and Prevention, World Health Organization, and Mayo Clinic. It is not a substitute for professional medical advice. Always consult your healthcare provider regarding your child’s health.