Tag Archives: healthy eating tips for kids

Teach Your Kids How To Eat Well – My eBook can help!

Teaching kids to eat well might seem like a huge challenge, but with the tips found here, Teaching Kids How to Eat Well: A Series of Healthful Eating Tip Sheets for Kids and Teens a Parent’s Guide, you will see that developing and maintaining these good habits, so crucial to health, are not difficult.


This guide is perfect for summer months home with kids, it has tips on cooking with kids!  Also, my eBook will give you ideas for back-to-school lunches and snacks and getting your kids involved in the process!  It’s a great deal only 3.99!

Here are two reviews…

“Lots of great information that’s easy to read and use so that daily family meals and snacks are tasty and healthy. I like the pages that can be posted for reference on a fridge or kitchen wall. There is plenty of nutritional information, too. This would be helpful to anyone looking to improve their family’s diet (including mom and dad!). I’ll definitely recommend it to my friends.” Evelyn Hess

“What an easy read, practical and inspiring book as a guide for every parent struggling with the “how to” and “why” of creating good meals for those we love. Thank you for this Donna! I am printing out the charts for my 6 year old grand son – very helpful!.” Melanie Tervalon, MD

Buy your copy now!


Getting Young Children to Eat Healthy Means You May Need to Show a Little Empathy

Are you tired of getting upset and frustrated when your young ones refuse to eat their veggies? If you answered yes, then maybe it’s time to try a little empathy. What I mean is think back to when you were their age. Did you like to eat your broccoli? If not why? If so why? Stepping into their shoes gives you a chance to travel back in time to when you were a kid and revisit your experiences with your parents trying to get you to eat healthy.

Doing this will enable you to ask the right questions and dig a little deeper to find out exactly why your child does not want to eat their spinach or zucchini. Is it the way the carrots are cooked? Are they too soft and mushy? Do they not like when the different foods on their plate touch?


Once you find out the answers you can make some changes, such as cooking their carrots the way they like, not serving them mix foods like casseroles and not letting different foods touch each other on the same plate. Seems a bit much, not really. Children have preferences about how their food is prepared and presented just like adults do.

So the next time your little angel is having a little tantrum because he or she does not want to eat those wilting green beans ask why?

How To Make Your Breakfast – Post this one on the fridge too!

Since I am trying to get my kids to make their own lunches, I thought why not try breakfast too! Here is another handy chart you can post on the fridge to help your kids make their own breakfast. Have them use this as a guideline and challenge them to try new foods so that they don’t get bored of eating the same thing for breakfast everyday.

How To Make Your Breakfast

When your kids start their day off with a healthy breakfast they get the energy they need to focus in school and participate in physical activity! According to KidsHealth.org, skipping breakfast can make kids feel tired, fidgety, or irritable. Kids need to refuel their bodies after not eating anything for 8 to 12 hours while they were sleeping.

Try to have your kids (and yourself) consume a balanced breakfast that includes some carbohydrates, protein and fiber. Carbs are the main source of immediate energy for the body. While protein tends to kick in after the carbs are used up. Fiber helps provide a feeling of fullness, and combined with plenty of water, helps move food through your digestive system, preventing constipation.

How To Make Your Breakfast_1

Healthy Halloween Treats Kids (and Parents) Will Love!

It’s that time of year again (Halloween) when all the candy and not so healthy treats are in abundance, oooooh scary! I thought it might be nice to share some fun healthy alternatives for all those school parties! My favorite is the carrot fingers!

Halloween Sweet Potato Fries


Recipe here

Mummy Mini Pizzas

Recipe here

Carrot Fingers in Hummus


Recipe here

Witch Brooms


No recipe needed, all you’ll need is stick pretzels, string cheese, and uncut chives to create these yummy sweepers.


Banana Ghosts and Cutie Pumpkins


Again no recipe needed – For the ghost all you need is bananas and chocolate chips for the eyes and mouth. For the pumpkins cuties and celery for the stems.


How to Pack Your Lunch (Not just for kids)

Hi Everyone!  I wanted to share this handy little infographic I put together for my kids to use to help guide them in packing their own lunches.  Having one in 6th and one in 4th this year I felt it was time that they starting making their own lunches.  What’s great about this is it saves me time and I’ve found that when they pack their lunch they eat their lunch, hooray!  This is also helpful for us parents and non-parents to use!


How to Make Healthy Eating Fun for Kids

Trying to help your kids make healthy choices may be challenging, but it can be done. Here are some tips from my ebook “Teaching Kids How To Eat Well: A Series of Healthful Eating Tip Sheets for Kids and Teens” of how you can make healthy eating fun for kids at any age.

Toddlers and Young Children

  • Entice picky eaters with whimsical food shapes. Make sandwiches, fruit and veggies interesting by using cookie cutters to transform them in to fun and inviting shapes.
  • Encourage your child to invent new snacks.
  • When shopping with your preschooler, make picking out vegetables and fruits fun by playing the “Rainbow Game.” Say to your child “Today lets pick out a fruit and vegetable that is yellow,” and work your way through the rainbow.

School-Aged Children

  • At this age kids want to feel like they have some say in what they eat. Let your kids plan the menu.
  • Take them shopping with you to buy all the ingredients.
  • Let them help you prepare the meal. Kids are generally more likely to eat healthy food when they have helped plan and prepare meal.
  • ChooseMyPlate.gov suggests naming a food your child helps make such as “Janie’s Salad” or “Jackie’s Sweet Potatoes” for dinner.


  • Oh the wonderful teens! To make healthy eating fun at this age you must think like a teen. Teach teenagers that eating “healthier” doesn’t mean that they need to give up their favorite foods altogether. It is all about balance and for many teens, this means eating the right amount of food.
  • Pay attention to portion sizes, not too much and not too little. It also means adding foods with nutritional value to their diet, for example having a smaller bag of chips along with an apple or switching from higher fat chips to pretzels.
  • Have your teen help cook dinner. This is a perfect opportunity for you to help him become more knowledgeable about food safety and preparation as well as providing ample time for the both of you to catch up.

Please share any tips you have on getting your kids to eat healthy!

Parents need breakfast too! Are you setting a good example?

Does you child eat breakfast? Most of you are probably saying of course! Everyone knows how important breakfast is for kids, yet most parents are not eating breakfast themselves. Breakfast is the most important meal for us too and for all the same reasons as it is for kids. (See diagram below)


Eating breakfast is one of those things you know you should do, but you skip it anyway. Why? What’s your reason for not breaking your fast? Do you think that eating breakfast isn’t that important, that you don’t have time, or that it will help you lose weight?

Skipping breakfast actually makes some people eat more food at lunch and dinner then they should. As a result, skipping breakfast may cause weight gain by making you eat excessively later in the day.   

No time for breakfast? Breakfast doesn’t have to be some huge hot meal or be eaten sitting at the kitchen table for it to be healthy. It can be something as easy as a smoothie, some fruit or yogurt with granola.

As parents we preach eat your breakfast and it’s the most important meal, but not we must practice what we preach and set a good example for are kids.

10 Reasons to Eat More Fruits & Vegetable and Fun Fruit Snack Ideas for Kids!

Here are 10 good reasons why you and yours should eat more fruits and vegetables.  Also, check out the fun fruit snack ideas!

10 Reasons to Eat More Fruits & Vegetable

  1. Taste Great! Fruits and vegetables are delicious.
  1. Fun to Eat! Some crunch, some squirt, some you peel.
  1. Quick, Natural Snack. Fruits and veggies are fast food you want your kids to eat!
  1. Fruits and veggies are rich in vitamins and minerals as well as antioxidants, which help to eliminate harmful free radicals.
  1. Fruits and veggies are available in an almost infinite variety…there’s always something new to try.
  1. Nutritious fresh or frozen so they’re ready when you are!
  1. Perfect anytime! Have some for breakfast, lunch, snack, or dinner!
  1. Fruits and veggies provide fiber that helps fill you up and keeps your digestive system happy.
  1. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.
  2. Eating more locally grown fruits and vegetables helps to support your local economy and your local farmers. It addition, it is good for the environment, because less energy is used to get these products to the local market than those grown elsewhere.

Here are some fun fruit snack ideas for kids!


Fruit Sandwiches – Use slices of apples or pears and low-fat cheese or peanut butter.

Fruit & Yogurt Dip – Fresh fruit dipped in your kid’s favorite low-fat yogurt.

Smoothies. Kids won’t pass up tasty fruit smoothies.

Fruit Cups – Make your own fruit cups by cutting up your kid’s favorite fruits and adding them to their lunches.

Fun Fruit Salad – Serve fresh fruit that can be dipped of topped with salad dressings such as poppy seed or balsamic vinegar.

Fruit Chunks – Frozen fruit chunks such as grapes, bananaslices,blueberries or watermelonare perfect when you’re in a rush.


Adapted from www.fruitsandveggiesmorematters.org


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