5 healthy eating tips for picky kids

We all know that good nutrition and a balanced diet go a long way to help kids grow up well. Check out these 5 tips to encourage smart eating habits in your picky eaters.

5 healthy eating tips for picky kids

Eating habits that kids pick up when they are young can help them maintain a healthy weight and normal growth through their childhood and teenage years.

While most parents of picky eaters struggle with the challenge of getting their kids to eat their food during mealtimes, it is also important to ensure that they consume a variety of food from the 4 food groups.

Here are 5 simple ideas to help you encourage smart eating habits in your picky little ones:

1. Check the healthy diet pyramid

With so many types of food to choose from, it is important to make the right choices to stay well nourished. To plan a healthy menu for your picky little ones, start by referring to the Healthy Diet Pyramid. Made up of a pyramid stack of 4 food groups, this guide helps you achieve a well-balanced diet for your child, filled with the nutrients he or she needs.

Do note that there is no one food that can provide all the nutrients your body needs. The key here is to eat a wide variety of food in moderation to achieve the right balance.

2. Oh my grains!

Grains serve as the ‘preferred fuel’ that help keep your child energised throughout the day. Popular grain food choices include rice, bread, noodles and pasta. Whenever possible, go for wholegrain food (e.g. wholemeal bread, brown rice and oats), as these are more nutritious than refined grains (white rice). Wholegrains contain more vitamins, minerals, phytochemicals and fibre – so do try to include at least 1 serving in your child’s daily diet.

3. The colours of food and veggies

Naturally low in fat and rich in vitamins, minerals and fibre, fruits and vegetables help to spruce up your dishes by adding colour, texture and flavour. Get your picky eaters to mix and match their favourite fruits and veggies and add these to their plate at mealtimes. Be sure not to overcook those veggies by opting for a cooking method that helps to retain the nutrients – and enjoy your fruit as a whole, rather than in juice form.

4. Load up on protein and calcium

Move up to the third level of the pyramid and you’ll see pictures of protein-rich food such as meat, fish, poultry, dairy, nuts and seeds. This means that while we need these nutrient-rich foods, the recommended amount is smaller than that for grains, fruits and vegetables.

Food choices on this level also contain calcium, which help to strengthen your little ones’ bones and teeth. The best sources of calcium are milk, yogurt and cheese. If your picky eaters are not too keen on milk and dairy products, you can offer alternatives such as fish with edible bones, tofu and green leafy vegetables.

5. Less fat, oil, salt and sugar

Seasoning, oils and sauces help bring out the taste of your food - but consumed in large quantities, they are not too good for us or our kids. For this reason, seasonings sit at the top of the Healthy Diet Pyramid to remind us to use them only in small amounts. When selecting seasoning at the supermarket, be sure to go for those that are lower in fat, salt and added sugars.

Tip: Limit the use of salt, sauces and salty processed food in your picky eater’s food and let him/her enjoy the natural taste and flavours of different foods. Reducing the salt intake in kids also helps to lower the risk of health problems such as high blood pressure later in life.

Cultivating healthy eating habits early on can help your child make wise food choices as he/she grows up. But if you are concerned that your child is not getting adequate nutrition from his/her daily diet, you can also offer a complete and balanced nutritional supplement like the PediaSure Complete Ready-to-Drink.

Available in 2 great flavours – vanilla and chocolate – this nutritious drink is fortified with 28 essential vitamins and minerals including prebiotics and probiotics to support a healthy digestive system and suppress the growth of harmful bacteria. It also has the right proportion of protein, carbohydrates and lipids. PediaSure Complete is a complete and balanced nutritional supplement for your child.

Written by

Justina Goh

picky eatershealthy eatingbalanced dietfood pyramid