- Fill the kitchen with nutritious foods that are easily accessible like fruits, vegetables, whole grains, low-fat dairy products, and lean protein.
- Enjoy balanced meals by including a lean protein source, grain, and fruits and/or vegetables at each meal. Provide 2-3 nutritious options at each meal and snack that your child can choose from.
- Create a snack bin or drawer in and out of the fridge with nutritious options like yogurt, string cheese, fruit, cut-up vegetables, nuts, peanut butter, whole-grain crackers like Triscuits, etc so they are easy to grab and ready-to-go at mealtime and snack.
- Offer balanced snacks to keep your child full in between meals. To make a balanced snack create a “mini meal” by pairing two items from two different foods groups together, like apples and peanut butter or a cheese stick and a cup of popcorn.
- Choose better beverages. Offer plain water or low-fat milk rather than soda or sweetened beverages. You can try flavoring water with flavoring drops or by infusing with fresh fruit.
- Get kids involved. Try cooking, planting a garden or herbs, grocery shopping or visit a farmers’ market together.
- Enjoy family style meals. Limit distractions by turning off phones and the television. Use this time to connect as a family, talk about your day and enjoy your meal.
- Be a good role model. Lead by example by eating balanced, nutritious meals yourself. Kids learn from those around them.
- Be active together. Find activities you can do with your child like going for a bike ride or walk, playing sports, playing in the park or anything you both enjoy doing. It’s recommended that children are physically active at least 60 minutes/day.
- Enjoy sweet treats in moderation. Sweets and dessert can be a part of every diet in moderation (2-3x/week). You can explain to your child that “fun foods” can be enjoyed every once in a while, but if we fill up on these foods too much, it doesn’t make us feel good and we can miss out on important nutrients that fuel our bodies and help us grow.
