From busy mornings to snack-filled afternoons, helping kids develop healthy eating habits can sometimes feel like a challenge. The good news? Healthy habits don’t have to happen all at once. Small, everyday choices can help children build a strong foundation for healthy growth and development.
We’re grateful to Prisma Health and Dr. Ashley Flesher, MD, pediatrician, for sharing guidance on how families can make healthy eating a positive part of everyday life.
Start with Family Mealtimes
Nutrition plays an important role in children’s growth, especially during the early years. Dr. Flesher recommends offering infants and toddlers the same foods the rest of the family is eating and allowing them to listen to their own hunger and fullness cues.
Family mealtimes are another great way to build healthy habits while spending time together. Whenever possible, sit down together without screens and make mealtime an opportunity to connect.
Let Kids Get Involved
As children grow, invite them to be part of the process! Let them help choose a new fruit at the grocery store, mix ingredients for dinner or taste-test something they helped prepare. Giving kids a role in preparing food can make trying new foods feel more fun and familiar.
Families can also make healthy choices easier by offering fruits and vegetables throughout the day, encouraging a nutritious breakfast, limiting added sugar and choosing water as the primary drink at home.
Be Patient with Picky Eating
Have a picky eater? You’re not alone! Dr. Flesher notes that children may need 8 to 10 exposures to a new food before accepting it. Continue offering small portions of new foods alongside familiar favorites, without making mealtime a battle.
Most importantly, remember that kids are watching the adults around them. Instead of labeling foods as “good” or “bad,” focus on balance, variety and enjoying nourishing foods together.
At TCMU, we believe learning happens through everyday experiences, including the experiences we share around the table. Whether your child is helping prepare dinner, discovering a new food or enjoying a family meal, these little moments can help build healthy habits that grow with them.
Content adapted and shared with permission from Prisma Health and Dr. Ashley Flesher, MD. Original article: “Healthy eating habits for kids,” published June 12, 2026.
