Healthy eating habits take time to learn. As your child becomes more independent, use these tips to help them build healthy meal and snack routines.

Create an Eating Schedule

• Offer 3 meals each day at set times. Meals should last about 20 to 30 minutes.
• Help your child make healthy snack choices. Offer snacks at set times and encourage eating snacks at the table.
• Have your child eat only at meal and snack times. If they are hungry between meals or snacks, offer water until the next eating time.
• Make family meals a time to connect and enjoy being together.

Be a Positive Role Model

• Eat regular meals and include a variety of healthy foods.
• Let your child see you try and enjoy different foods.
• Keep mealtimes and snack times pleasant, relaxed, and stress-free.
• Offer praise, attention, or other non-food rewards to encourage positive behaviors. Do not use food as a bribe, reward, or punishment.

Involve Your Child

• Include your child in grocery shopping and cooking. Let them help choose fruits and vegetables at the store.

Make Food Fun

• Get creative with meals and snacks. Use cookie cutters to make fun shapes.
• Serve breakfast foods at dinner or try new ways to present familiar foods.
• Add colorful and bright fruits and vegetables to foods, such as:
  • Broccoli, carrots, or spinach, to sauces, casseroles, and soups.
  • Berries in yogurt.

Try New Foods

• Offer your child a small portion of the foods the family is eating. Ask them to try 1 bite, but do not force them. Let them ask for more if they are still hungry.
• Be patient when introducing new foods. Children may need to be offered a new food up to 12 times or more before they accept it.
• Avoid preparing separate meals for your child.

Recommended Daily Amount from Each Food Group

Daily intake from each food group varies based on each child’s age.