3 quick healthy eating and nutrition tips for children

Revised by Tia Morrison, 12/21/2023

Everyone benefits from healthy eating habits. When you eat the right food, you have more energy, better focus, and are less likely to develop chronic health problems. The younger you are when you begin learning and implementing healthy eating habits, the easier it is to maintain them throughout life.

Here are a few ways to help children make great food choices.

Offer a rainbow of vegetables 🥕

Different coloured foods have different nutrients and vitamins, all of which are important for health. So, teach your child to eat the rainbow. Ask them to choose foods in a wide range of colours to enjoy for a snack or a meal.

This is a fun and easy-to-remember way for children to be involved in making healthy food choices. Rather than overwhelming them with details about certain foods or vitamins, focusing on colour is something they can recognize and understand.

Reach for natural sugars 🍇

When children want something sweet, they usually reach for juices full of sugar. These choices may satisfy their sweet tooth, but they can also cause health problems that range from cavities to obesity. Instead, offer nutrient-rich food with natural sugars for a better sweet treat. 

Fruit is high on the list of nutritious snacks containing natural sugars. Even homemade cookies or cakes can be better than the pre-packaged items at the store because you control the amount and kind  of sugar added.

Make time for breakfast 🍳

Breakfast is often described as the most important meal of the day, and there’s good reason behind it: Students who eat a well-balanced breakfast have healthier body weights and are better able to learn and focus at school. So, ensure your child has breakfast at home, enjoys a nutritious morning snack as part of their licensed YMCA Child Care program, or is part of a student nutrition program or breakfast program. 

The YMCA of Greater Toronto’s Student Nutrition Program in Peel Region is very popular, says Janet Ochram, a teacher in Brampton. “The reason for its popularity is the benefits for both students and families. Students enjoy a healthy breakfast each day, including a [breakfast special] each week. We have seen improved learning, attendance, punctuality, and behaviour at school.”

Show your children that eating healthy doesn’t have to be boring. The sooner they realize that nutritious meals and snacks can be delicious and fun, the more excited they will be about choosing healthy options.