Raising Healthy eaters

At Children’s Discovery Center, we know that healthy eating is about more than what’s on the plate—it’s about creating joyful, balanced experiences that help children build a lifelong relationship with food. Just like exploring a trail or tending to a garden, mealtimes are an opportunity for discovery, independence, and connection. By modeling positive habits, offering variety, and making food fun, families can nurture curiosity while supporting their child’s growth and well-being.  Whether these suggestions are practices you already have at home or you're looking for new inspiration, here are some strategies that help develop healthy eating:

Model Balanced Eating

Children are natural imitators.  If they see you enjoying fruits, vegetables, and whole grains, they are more likely to try them.

Create a Routine

Predictable meal and snack times kelp kids regulate hunger and fullness.  Grazing all day often leads to picky eating.

Division of Responsibility

Parent/Caregiver decides what, when, and where food is offered.  Child decides if and how much they eat.  This reduces pressure and battles at the table.

Offer Variety and Repetition

It can take 10-15 exposures before a child accepts a new food.  Keep presenting small, no pressure tastes alongside familiar favorites.

Make Food Fun

• Serve “rainbow plates” with colorful fruits and veggies.

• Use cookie cutters for sandwiches.

• Serve meals family style at home so children can choose from the smaller bowls.

Avoid Food Battles

Phrases like “just one more bite” or “you’ll get dessert if…” can make kids resist.  Stay calm and let exposure do the work.

Involve Kids

Let toddlers wash fruit, stir batter, place veggies on a platter.  Ownership increases interest in eating so letting them have choice whenever possible.

Safety first

Grapes, cherry tomatoes, and blueberries- quartered lengthwise or squished.

Veggies-steamed/roasted until soft, cut into small strips, or cubes.

Nut/seed butters- spread thinly.

Some sample ideas:

• Rainbow Bento- sunflower sandwich stars, carrot sticks, blueberries, cheese cubes, whole grain crackers.

• Mini picnic- hard boiled egg, hummus with cucumber sticks, grapes halved, pita wedges

• Little sushi roll ups- whole wheat tortilla with cream cheese (hummus, beans), cucumber/carrot strips, edamame, strawberries

• Comfort bowl- small container of whole wheat pasta with peas and parmesan, apple slices, yogurt.

• Breakfast for lunch-Soft scrambled egg muffins (egg, spinach, and cheese baked in muffin tin), whole grain pancakes with fruit, banana, nut butter

From planting seeds to tasting new veggies at snack time, our approach is rooted in connection—with food, with families, and with nature.