Judith Magee Ph/Fax (02) 6679 5855 0414 370 259 PO Box 301 UKI 2484, firstname.lastname@example.org
(Adv. Dip Nat, Adv. Dip. Clinical Nut. Adv Dip, Herbal Med. Adv.Dip. Hom. Med, Hol. Couns, M. A.T.M.S., M.A.H.A MAROH.)
Healthy Eating Habits for Kids
Helping children develop a healthy relationship with food is one of the most important
responsibilities of good parenting. Establishing healthy eating habits early on in life makes it
much more likely your child will grow well, stay well, function well and succeed well in life.
With such fast growing bodies and brains, children need regular, nourishing food to supply
nutrients for optimal growth and development. For some parents and carer’s this can sometimes
present a challenge. Meal times can deteriorate into a battle of wills, tastes and preferences can be
very limited, sometimes leading to nutritional deficiencies. Some useful tips include:
o Lead by example; let your children see you enjoying a wide variety of healthy foods.
o Eat meals at the table in a relaxed environment. Keep arguments and distractions such as TV
and toys away from mealtimes, model for them the pleasure and enjoyment of sitting and
having a meal together.
o Be realistic in your portion expectations – we can all feel daunted and put off by too large a
o As much as possible, all have the same meal
o Don’t give up offering something – just because they didn’t like it last week doesn’t mean
they won’t love it next week! Their taste buds, just like the rest of their body are maturing
and developing all the time.
o Don’t force them to eat – it is just going to put focus on the negative behaviour and
potentially inspire future rebellion and oppositional behaviour. It is generally much better to
focus and reward positive outcomes.
o Try to avoid over repeating the foods that you know they do like – a wide variety of food is
very important for children.
o Don't prepare more than one meal for your child. If they don't feel like eating what you have
prepared, don't force them, they won’t starve, if they are hungry they will eat.
o Only keep healthy foods in the house, children will then pick from the healthy choices
o Most children love cooking, let them help you prepare family meals and daytime snacks
o Sometimes a different environment can work wonders - pack a picnic of healthy foods and
head to the nearest park or beach, or just lay a blanket out in the back yard with a beach
umbrella for shade.
o Tea parties are another fun way to eat morning or afternoon tea. Use herbal tea bags and mix
a little juice with it.
o Make food look interesting, presentation is important, try to make healthy food look as
enticing as the junk food that is advertised. For example, use cookie cutters to make shapes in
o Let children help with buying foods, let them choose some of the fruits and vegetables at the
o Start a vegetable garden with your children. If you don't have enough room in the garden get
a couple of foam fruit boxes, fill with potting mix and plant. Start with lettuce, celery, cherry
tomatoes, some parsley and strawberries
o Use interesting, fun and colorful containers to serve food in – Mini muffin tin (fill each hole
with a different thing, celery, carrot, snow peas, etc), Egg cups, Paper patty cake containers,
Some fun and healthy recipe ideas include:
Freeze ~ cup rice milk (or preferred milk) in ice cube trays. When ready to serve place frozen
milk in blender with 1 cup of fresh seasonal fruit. If you need to sweeten use a little apple juice
Frozen Whole Fruit
Place whole fruits or chunks of fruit into plastic container in the freezer – yummy possibilities
include - whole grapes, orange wedges (leave the skin on), wedges of rock melon or honeydew
melon, bite size pieces of banana (dip them in orange juice before freezing).
½ cup almonds, ¼ cup sunflower seeds, ½ cup raisins or sultanas or apricots, ½ cup tahini, ¼
cup desiccated coconut, 2 tbsp carob powder, 3 tbsp natural maple syrup, extra coconut for rolling
Place nuts, seeds and dried fruit in food processor and process for one minute, until chopped well.
Add tahini, coconut and carob powder. Process for one minute while dripping maple syrup
through top hole. The mixture will be sticky. Roll into balls about 2.5cm thick. Roll in extra
coconut. Place in an airtight container in the fridge until set. Keep sweet balls refrigerated.
Dried Fruit Leathers
Blend together ripe fresh fruits. The mixture needs to be thick not runny. Pour onto solid
dehydrator sheets in a thick layer turn on dehydrator to 55· and let dry for around 12 hours. When
done cut into 4, 6 or 8 sections and roll up wrap in waxed paper and store in an airtight glass
container. Combinations suggestions are:
o Paw paw, banana and passionfruit. (Add the passionfruit after blending first 2 fruits.
o Pineapple and coconut
o Pear and strawberry
o Apple, pear and mixed berry.
o Paw paw, cooked pumpkin, orange juice and banana.
o Mango, pineapple and orange.
o Strawberry, banana and yoghurt
If you don't have a dehydrator you can dry leathers on baking trays lined with baking paper. Place
in a warm, airy spot. Use netted food covers to keep insects off. It can take between 3 - 10 days to
dry depending on the weather.