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Serving Meals

Keep trying when serving healthy meals for kids.

Most kids won’t even notice small changes in their diet (like switching from whole milk to low-fat milk, or from white to whole wheat bread). But be prepared — children may reject new-to-them foods five to as many as 20 times before accepting them.

Hang in there. The more you keep offering the youngsters newer, better options, the more likely they’ll be to eventually accept (and actually enjoy) them.

Helping Kids Make Healthy Choices

To set the stage for meal and snack times that are more productive and pleasant all around:

 
Go family-style and let children choose.

Think Thanksgiving. Try placing nutritious options within reach (and with kid-friendly serving utensils and containers). Let the children pick what to put on their plates.

Kids love choices at any age. It helps them feel a sense of control — like they’re “big kids.” If you offer the healthy options, they should be able to pick which foods they want, how much, and even whether to eat at all.

Plus, there’s something to be said for the power of "positive peer pressure" — when kids see their friends eating healthy, they might eat healthy too.

 
Set a good example.

Eat with the kids and let them see you choosing and enjoying a variety of nutritious foods yourself. If you need to grab a quick bite out of the vending machine, go for the healthiest options available.

 
Keep portions small and age-appropriate.

For babies and toddlers who can’t serve themselves, serve only a small amount of new foods so they’re not overwhelmed. And be sure to check with their parents about any allergy concerns before introducing any new food items.

 
Nix the "clean plate" mindset.

When we were younger, cleaning the plate was a must for many of us. But making kids eat every last bite actually does more harm than good.

Telling children to keep on eating, regardless of how their bellies are feeling, may cause them to overeat. Over time, this could lead to problems maintaining a healthy weight. So always encourage kids to stop eating when they’re full.

 
Create a positive, calm eating environment.

Make meal times relaxed, fun, and free of power struggles. That means no bargaining or begging for "just one more bite." Talk about anything other than what they’re not or should be eating.

 
Remember: They won't starve.
Mix new healthy snacks with old for toddlers and preschoolers.

Toddlers and preschoolers eat as many as five or six times a day in meals and snacks. So don’t worry — they’ll eat what and how much they want when they’re hungry.

And they’ll quickly learn that the healthy options you serve are the only things they have to choose from. Just be sure to serve new foods with a few old favorites.

Tools & Resources

Useful Ideas & Guides:

From Nemours and Nemours' KidsHealth.org:

» View Our Resource Center

Serve healthy meals and snacks for kids.

Try to:

  • Serve fruits and veggies at every meal.
  • Eat meals family-style and let kids choose.
  • Steer clear of all fried foods.