Encouraging children to eat well can sometimes feel daunting. With so much information out there, it’s not always easy to know what “healthy” truly means.
The reassuring news is that healthy eating doesn’t have to be complicated or perfect. It isn’t about strict rules, but giving children the nourishment they need to grow, develop, learn, and thrive – while helping them build a positive, lifelong relationship with food.
Research shows that balanced eating habits formed in childhood often continue into adulthood.1 On the flip side, diets high in sugar, salt, and highly processed foods during childhood can increase the risk of obesity, type 2 diabetes, heart disease, and dental problems later in life.2
So, we’re exploring how to encourage healthy eating early on, as well as why balance and consistency are better than perfection.
Getting food proportions right
It’s often confusing knowing what types of food we should be offering our children. The NHS’s Eatwell Guide3 provides a simple framework, including the right proportions of different foods for children aged 2 years and above:
1) Around a third of what children eat should be fruit and vegetables
Fresh options are great, but frozen and tinned varieties are just as nutritious, and often more affordable. Aim for at least five different portions of fruit and vegetables each day, and more if you can.
Whole fruits and vegetables are best, as the fibre is intact, children can explore the different textures, and the sugar is less than in juices or smoothies. That said, juices and smoothies also count towards the daily recommendation (but limit to 150ml portions) and, no matter how many different fruits are in a smoothie, it will only count as 1 of your 5 a day.
Offering different coloured fruit or vegetables appeals to children and helps to provide different varieties of vitamins and minerals.
2) Another third should come from starchy carbohydrates
Like potatoes, rice, pasta, and bread, ideally wholegrain or high-fibre options. Carbohydrates provide energy, so aim for four portions a day, or one portion with every meal.
3) Aim for two portions of protein a day
From beans, pulses, fish, eggs, and lean meats such as chicken and low-fat red meat. Protein supports growth and repair.
- Children up to age 3 need around 15g of protein a day.
- Those aged 4-6 need around 20g per day
- Those aged 6-10 need around 28g per day.
Needs then change based on age and gender. Although protein supplements and powders are popular with adults, they aren’t recommended for children.
4) Include three portions of dairy (or alternatives) every day
In either meals, snacks or drinks – to provide calcium and vitamin D for strong bones and teeth.
Watch out for added sugars in yoghurts and flavoured milks; a simple way to reduce sugar is to use plain Greek yoghurt and add fresh fruit at home. Children under 2 should have full fat dairy; after this, lower fat options can be introduced.
5) Include small amounts of healthy unsaturated fats
Such as olive oil, avocados, nuts and seeds. All fats are high in energy and should be eaten in small amounts.
It’s ok not to be perfect at every meal – it's about balance over time. Variety across the week is more important than getting everything into one dish.
Portion sizes
Children’s portion sizes are naturally smaller than adults and vary based on age, growth, and activity. It’s normal for their appetite to change from day-to-day.
Rather than focusing on exact amounts or insisting on clearing the plate, offer age-appropriate portions and let them ask for more if they are still hungry. As a rough guide:
- Toddlers need about ¼ to 1/3 of an adult portion.
- Primary school age children need about ½ an adult portion.
- Teenagers often eat similar portions to adults.4
How to encourage your child to try different foods
Children are not born with fixed food preferences – these develop through repeated exposure, familiarity and positive experience.
It’s normal for children to be cautious or picky about new foods, particularly toddlers. Research shows that children may need to see or taste a new food 10-15 times before accepting it.5
The goal isn’t to “fix” picky eating quickly, in most cases, it shouldn’t affect a child’s growth or health. What is important is to keep offering a variety of foods without pressure or bribery.
Instead:
- Calmly continue to offer a range of food and allow your child to decide how much they eat. Avoid using phrases such as “just one more bite” or “you can have pudding if you eat this.” Instead, try neutral language such as, “The food is here if you’d like it.”
- Serve familiar foods alongside something new, so mealtimes feel safe and relaxed. This doesn’t mean cooking separate meals, just making small adjustments like serving plain pasta before adding sauce. Over time, familiarity builds acceptance.
Eating together as a family, even briefly, makes mealtimes enjoyable. Calm, routine mealtimes help children feel safe and supported – so reduce distractions from screens, aim to eat around the same time each day, and keep conversations light and chatty where possible.
Treats, processed food and emotional eating
It’s normal to feel unsure about how flexible you can be with treats, which include processed foods, such as sweets, crisps, cakes, cereals, sugary drinks, and fast food. These are generally high in sugar, salt, and fat and low in nutrients.
One key message is that no food needs to be banned or labelled as ‘good’ and ‘bad’. Restricting a type of food can lead to feelings of guilt or secrecy around eating and make banned foods more appealing. Instead, focus on balance.
- Let children know which foods are “everyday” and which are “sometimes”.
- Allow treats alongside nutritious meals to help children learn moderation.
- This will support a healthy long-term relationship with food based on moderation and trust, rather than over-eating when given access.
Early experiences with food also shape emotional connections. When food is used as a reward or punishment, children may learn to associate eating with emotions rather than hunger and fullness.
Forcing or bribing children to eat can lead to resistance and anxiety. Instead, keep offering a variety and trust your child to learn to listen to their hunger cues and what they need.
Making healthy food choices fun and practical
As children grow up, teaching them to prepare food and make healthy choices supports their confidence and life skills. This is especially important as they start making more food choices independently – be that at school, with friends, or outside the home. Try:
- Involving children in meal planning and food shopping.
- Teaching age-appropriate cooking skills and kitchen safety.
- Encouraging them to prepare simple meals to gain independence.
- Focussing on building confidence and learning, rather than perfection.
Preparing lunchboxes and snacks together helps children feel involved and more likely to eat what they’ve made. Try preparing a balanced lunchbox together which includes:
- Wholegrain carbohydrates for energy (such as bread, pasta salad, rice).
- Protein for fullness (such as cheese or tuna).
- Fruit and vegetables for nutrients (try carrot and cucumber sticks, a handful of grapes).
- Water or milk for hydration.
Including at least one familiar food helps children feel comfortable, and rotating foods keeps things interesting.
After school
After-school snacks help children refuel but keep an eye on portion sizes and timing – snacks too close to mealtime can affect appetite.
If unhealthy snacks have become the routine, healthy swaps improve nutrition without making things feel unfamiliar. Small changes make a big difference, such as:
- Swap crisps for: popcorn, rice cakes, or wholegrain crackers.
- Replace chocolate bars for: yoghurt bars or dates with peanut butter.
- Swap biscuits for: oatcakes or homemade versions.
>Try our banana oat cookies recipe, as a healthier choice
Introducing swaps gradually and consistently helps them to become part of a child’s routine rather than a point of resistance.
Hydration is important too
Staying hydrated is often overlooked, but it plays a key role in concentration, energy, and overall wellbeing.6 For children, water and milk are the main drinks to have7 – keep refillable water bottles nearby to encourage regular drinking.
Limit sugary fizzy drinks and fruit juices as these are high in calories and can cause tooth decay.8 The UK government are consulting on banning the sale of high-caffeine energy drinks to under-16s due to the impact on children’s physical and mental health.9
Key takeaway: balance and consistency are better than perfection
Healthy eating is a journey that evolves as children grow. There will be ups and downs, but focussing on routine, variety and positive experiences helps children to develop habits that nourish both body and mind.
Healthy eating isn’t about getting it right all the time. It’s about building practical skills, confidence, and a positive relationship with food that will help your child develop habits to nourish their body and wellbeing into adulthood.
Healthy family recipes to try:
For more inspiration recipes, explore our recipe hub.
Article source: AXA Health’s Employee Assistance Programme
References
- Lifestyle Patterns Begin in Early Childhood – National Library of Medicine
- Government scraps high-sugar food from school menus – Gov UK
- NHS Eatwell Guide – NHS
- Early Years Foundation Stage nutrition – Gov UK
- Repeated exposure to food and food acceptability in infants and toddlers – Science Direct
- The importance of hydration – British Dietetics Association
- Water, drinks and hydration – NHS
- Sugar: the facts – NHS
- Ban on selling high-caffeine energy drinks to boost kids’ health – Gov UK
