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We’ve all experienced it: no matter how much we try to encourage our children, they often resist eating healthy, homemade meals. Why not switch things up and make nutritious eating an enjoyable activity? Here are some engaging ideas to motivate kids:
Dinner for Breakfast
While many are familiar with “breakfast for dinner,” why not turn the tables and have “dinner for breakfast”? Shannon Crocker, a dietician, suggests this approach: “If it was a wholesome meal last night, it’s equally healthy in the morning.” For instance, if your kids love pizza, consider serving mini-pizzas topped with tomato sauce, ham, pineapple, and cheese.
Cooking Club
Invite some of your children’s friends over and establish a cooking club for after school or weekends. You might even consider hiring a local culinary student to teach them basic cooking techniques. “Kids are more inclined to enjoy healthy foods if they look appealing and they participate in making them,” says Patti Ghezzi of Greater Good Communication, an organization focusing on nutrition and food.
Roll-ups
Allow the kids to “roll” their meals, sushi-style. They can use whole wheat tortillas to wrap ham and cheese or peanut butter and banana. They could even create rolled pizzas with shredded mozzarella and tomato sauce. “Children enjoy these playful snacks that are rich in protein, potassium, and fiber,” notes dietician Angelina Sickora.
Funny Faces
Gather an assortment of vegetables and let the kids create hilarious faces on the kitchen counter. Tip: peas make great eyes! “This fun activity enhances children’s sensory experiences (and likely their acceptance) of veggies,” remarks dietician Karina Savage.
Healthy Plates
Encourage the kids to assemble a plate featuring items from all four food groups: fruits and vegetables, grains, protein, and dairy. “Teaching children how to create a balanced meal is an essential skill, and it can turn into fun nutrition activities,” states nutritionist Shannon Doleac.
Guess the Fruit or Vegetable
Fill a bag with different fruits and vegetables, blindfold the kids, and have them pick one. Their task is to identify it through touch and smell. “Engaging children with food using all their senses helps build trust and encourages them to try those foods,” shares Ms. Savage.
Dessert as Main Course
Serve a small portion of dessert alongside the main meal to keep them curious and hungry for dinner. “You might be surprised when your child bites into dessert and food together instead of just devouring the dessert,” suggests nutritionist Jennifer House.
Follow Their Passion
Each child has unique interests. Some may be fascinated by different cultures, while others might focus on colors or textures. “What’s currently captivating your child?” asks Katie Kick, author of Good Life Eats. “Try to reflect that in their meals.” Children are more likely to engage with foods aligned with their interests.
Healthy Recipes
Encourage the kids to gather their favorite healthy recipes and compile them into a family cookbook. For added enjoyment, each recipe might feature a key ingredient that starts with a different letter. “Creating your family recipe book is a wonderful bonding experience,” Ms. Doleac emphasizes.
Plant Person
Use various vegetables to create a “plant person” with the kids. Once the project is complete, Ms. Savage suggests asking them if they’d like to eat some parts of their plant creation.
Let Them Dip
For a nutritious afternoon snack, provide items for dipping such as fruits, veggies, whole wheat crackers, or pita bread. Dips could include fat-free yogurt, salsa, or guacamole. “A tasty dip elevates everything!” exclaims dietician Aracely Rojas.
Plant a Garden
If you have outdoor space, set aside a small area for the kids to cultivate their own fruits and vegetables. Alternatively, grow a mini kitchen garden. A hydroponic garden can be a fun option. “Kids are more invested in foods they’ve seen grow than through other methods,” remarks pediatric occupational therapist Alisha Grogan.
Bake Something Wholesome
Children enjoy baking activities. Get them involved in making a loaf of whole wheat bread or banana bread using overripe bananas. “Making homemade pasta or gnocchi is another exciting option, but be ready for some mess!” adds Ms. Savage.
Cut Out Images of Food
Collect old magazines with the kids and have them cut out pictures of fresh foods. “This activity provides an excellent opportunity for discussions about whole foods and healthy eating,” notes Ms. Doleac, “and illustrates why these foods should be the foundation of our meals.”
… to create a meal
Ask the children to use some of those cutouts to prepare dinner for that evening. “These simple activities,” Ms. Savage reassures, “are an excellent way to introduce healthy eating habits to kids.”
