Healthy eating at an early age is important these days not only to help prevent childhood obesity and disease, but to teach kids how to make good choices that will become ingrained habits. And while some kids are averse to eating all their veggies, many grow to love all the healthiest foods because they’ve been exposed to them from an early age. 

It’s best not to assume that your child won’t like a certain vegetable or fruit simply because you don’t enjoy it. Give your family a variety of healthy items at each meal so they can try them out. Just remember that babies and toddlers are susceptible to choking on grapes, cantaloupe, apples, and orange slices, and that there may also be issues with stringy foods such as celery or asparagus.

Here are the best ways to ensure that your little ones start making healthy choices from a young age.

Create a rainbow on their plate

One of the best ways to get your child involved in healthier eating is to make it fun and give them a variety of things to try. This means making a rainbow on their plate of fruits and veggies, offering whole grains rather than white bread or rice (which contain refined sugars), and incorporating playtime and dinnertime. Most parents want to discourage their kids from playing with their food, but if you put some dinosaur-shaped chicken nuggets on a plate with broccoli trees, they’ll be much more interested in what’s in front of them. Get creative, and encourage your children to do the same.

Get them involved

Many kids are excited to help out in the kitchen; not only is cooking fun and creative, it helps them learn math concepts and how to follow directions. While it may not be feasible to allow your children to help make dinner every night, you can certainly turn one or two nights a week into an adventure by setting out all the ingredients and tools you need and asking them to be your assistant chefs. 

This is also a great way to reduce stress for everyone. You may be tired after a long day at work, but keep in mind that your children have long days too, and it’s important to relieve stress and anxiety for the sake of everyone’s mental health. Creating a happy home environment is the best way to do this, and while that means something different for every family, it’s simply making sure your children’s emotional and mental needs are taken care of just like their physical needs are. Being creative in the kitchen is one way.

Be a good example

You can hardly expect your children to want to eat healthy foods if you’re snacking on chips and cookies, so set an example and teach them how to make good choices. Create a “sometimes” shelf in the pantry for snacks, and explain that it’s okay to have sweets in moderation. Fill the fridge with fresh veggies cut up and separated into resealable baggies as well as low-fat dairy options (string cheese is a kid favorite) and filtered water.

Be patient

It might take a few tries and some research to find healthy foods your children enjoy, so be patient, and don’t force them to finish what’s on their plate. Also, don’t give up! The things they hate today could be favorites down the road. As kids grow, their tastes change and expand, so keep trying.

Don’t make two dinners

Sometimes, it’s easier to make two dinners than it is to find a meal that everyone likes, but this will keep your children from making good choices. If you only make one meal, your children will learn to appreciate what’s in front of them. That doesn’t mean you can’t give them something they really want one night a week. Many families have found success in having a “choose your own meal” night, where one child might have soup and grilled cheese, and another might have a veggie plate. As long as your children are getting plenty of protein, fruits, and veggies the majority of the time, it’s okay to let them splurge now and then.

Remember that every child is different; what works with one may not work with another. Try to be patient when introducing new foods, and talk to your kids about making healthy choices when they’re not at home as well. Learn to read labels, and teach your children to do the same.