Raising Healthy Eaters: Nutritionist-Approved Strategies That Work

Medically reviewed and written by Rebecca Neveu, Registered Dietitian. Published June 7, 2025.

Mealtimes with kids can be... unpredictable. Between picky preferences and busy schedules, it’s easy to feel stuck in a rut. But with a little creativity and some simple strategies, meal planning can become a smoother, more joyful part of your family routine and even a way to build lifelong healthy habits.

Whether you're trying to reduce stress at the table, encourage your child to try new foods, or simply make meals feel more manageable, these nutritionist-approved strategies are here to help. They're designed to build confidence, foster connection, and create positive mealtime experiences for the whole family.

What You’ll Learn:

• How to involve kids in food choices

• Why patience matters with new foods

• Fun ways to get kids cooking

• Tips for making healthy food more exciting

• Encouragement to start small and build habits

  
  

1. Involve Kids in the Meal Planning Process

When children are involved in planning meals, they’re more excited about food and more likely to try something new. It also helps them feel a sense of ownership at the table. Try these ideas:

Show food options: 

Lay out pictures or ingredients and ask your child to choose what they’d like to try. Keep a running list of their likes and rotate through them for variety.

Grocery shopping adventure: 

Let your child pick out a new food during your shop whether it’s an exotic fruit or a new veggie. Learn together about where it comes from and how to prepare it.

Give simple choices: 

Offer small, manageable decisions like “Would you like an apple or a pear?” or “Chicken or fish tonight?” Limiting options helps them feel in control without becoming overwhelmed.

Struggling with power struggles at the table?

⇨ You might also find this blog on navigating mealtime battles with kids helpful, it’s full of strategies for creating more peaceful, productive meals.

2. Allow Time for Adjustment

Trying new foods can be uncomfortable at first. Creating space and patience around these moments helps children learn to trust their own curiosity. Helpful tips:

Serve family-style: 

Lay out meal components separately. For example, if serving wraps, offer the tortilla, fillings (like chicken, cheese, or beans), and toppings (lettuce, cucumber, carrots) in individual bowls. This way, kids can build their own plate with confidence.

Stay patient: 

It can take many exposures before a new food is accepted. Keep offering new items without pressure, and allow your child to explore at their own pace.

Looking for support building healthy family routines at home?

Explore our nutrition counselling services for kids nutrition and developing healthy eaters. ⇨

3. Make Meal Prep a Family Activity

Kids are more likely to enjoy meals they helped prepare. Cooking together not only teaches valuable skills but also strengthens their connection to food.

Age-appropriate tasks include:

• Setting the table

• Washing fruits and vegetables

• Spreading nut butter or hummus

• Mixing salad or pancake batter

• Pouring ingredients into a bowl

• Tearing lettuce or herbs

• Cutting soft fruits with supervision

Even a few minutes of participation can boost your child’s confidence and willingness to try what they’ve helped make.

4. Get Creative with Healthy Choices

Healthy food can be fun! A bit of creativity in presentation can go a long way in helping children feel excited about fruits and vegetables.

Simple ways to add fun:

• Create fruit kabobs or rainbow skewers

• Use colorful food picks for bite-sized snacks

• Arrange fruits and veggies into simple smiley faces or shapes

• Use cookie cutters to shape sandwiches or melon slices

Playful presentation doesn’t have to be complicated. It's often the little touches that spark curiosity.

Key Takeaways: Raising Healthy Eaters

Meal planning for kids doesn’t have to be a struggle. When you involve them in the process, offer manageable choices, and allow time to adjust, meals become more than just fuel, they become moments of connection and discovery.

Want to make family meals feel less stressful and more aligned with your goals? Book a session with one of our Registered Dietitians for personalized support.

We’d love to hear how these tips worked for your family, share your own mealtime hacks in the comments!

FAQ: Common Questions About Raising Healthy Eaters

How do I help a picky eater without pressure?

Start by offering familiar foods alongside new ones. Keep meals low pressure, and focus on consistent exposure over time.

What are good starter tasks for toddlers in the kitchen?

Try washing produce, tearing lettuce, or mixing ingredients in a bowl. Keep tasks simple and safe.

How many choices should I offer my child during meals?

Two to three is plenty. The goal is to offer autonomy without overwhelming them.