Good nutrition plays a central role in supporting your child’s growth, energy, and concentration, but let’s be honest, getting children to eat healthily can sometimes feel like a major challenge. That said, it’s also an opportunity to build positive habits that will last them a lifetime.
“Making informed food choices is essential in establishing healthy patterns,” says Sonal Ratan, Dietitian at FUTURELIFE®. “A good place to start is by reading the labels on all food packaging to ensure you’re making nutritionally sound decisions for your child. Parents are often surprised when they see how much sugar or how little fibre or protein is in some products marketed to children,” she notes. “And awareness is the first step toward making more mindful selections.”
Making Healthy Eating Fun
Bright, rainbow plates and playful shapes make healthy foods more appealing. Get kids involved in creating fresh fruit and vegetable shapes, assisting in assembling fruit kebabs, or putting together the ingredients for smoothies.
“Breakfast is an easy start. If your children enjoy cereals, try ones that have more fibre and less sugar but still taste great, like FUTURELIFE® Oat Cereal Bits and Multigrain Pops,” suggests Ratan. It contains whole grain oat clusters & multigrain pops together with Smart food™️ and probiotics. If they prefer toast, try high-fibre brown bread and pair it with a protein like a scrambled egg.
Snacks are another opportunity to add more fibre and protein to their diet. Options like yoghurt with fresh fruit and a sprinkle of FUTURELIFE® Granola Crunch, or homemade popcorn, are great for keeping kids satisfied between meals. Staying well-hydrated is also essential, so encourage them to drink plenty of water throughout the day and make it easy for them to reach for it. One simple way to do this is by personalising a reusable water bottle with their favourite stickers – this small touch can serve as a fun reminder to sip regularly.
Simple Swaps at Lunch and Dinner
Small changes at lunch and dinner can also make a difference. Choosing whole wheat pasta, brown rice, or a baked potato with the skin adds fibre to your child’s diet. Lean protein helps round out meals, keeping them balanced and satisfying. And don’t forget the vegetables. Try blending vegetables and mixing them into soups, stews and pasta sauces – it’s a simple way to add extra nutrients without fuss. Or, cut them into fun shapes for lunch or a snack and serve with a dip like hummus or cottage cheese to make them more appealing.
Handling Treats and Takeaways
The best approach is to plan these into your household’s weekly routine rather than being spontaneous. Ratan shares a few tips to help guide you:
1. Make It a Shared Experience – Sit down together, talk, and enjoy the treat mindfully. Don’t eat in front of screens or on the go.
2. Try not to use treats as routine rewards – This helps children not to associate takeaways or treats with entitlement or emotional comfort.
3. Balance the Day – If dinner is a takeaway, keep breakfast and lunch nutrient-rich.
4. Portion Control – Split big meals and share sides. Dish the food onto a plate where possible, rather than kids eating straight from the packet.
5. Keep it Fun and Positive – Avoid expressing guilt or negative comments about treats. Be positive and enjoy it. Children pick up on parental attitudes, and you want them to have a healthy relationship with all types of food.
“Balanced nutrition isn’t about perfection,” says Ratan. “Healthy eating should be practical, enjoyable, and balanced. Remember,” she concludes, “you’re not just feeding your child today, you’re teaching them to care for their bodies long-term. Any small change now lays the foundation – some days may be better than others, and that’s okay. The goal is to gradually make mindful eating become a natural part of their daily life, so that it is second nature when they get older.