Building healthy eating habits in children takes time, but small, consistent steps can make a big difference. Fostering a positive mealtime environment and balanced attitudes toward food helps children develop lifelong healthy habits.

Create a Positive Mealtime Routine

A predictable mealtime routine can help children tune into their natural hunger cues. Some tips include:

• Set regular meal and snack times to encourage mindful eating and prevent grazing.
• Sit together for meals whenever possible to strengthen family bonds.
• Limit distractions (like screens) during meals to help children focus on their food.

Follow the Division of Responsibility in Feeding

Children are naturally able to regulate their hunger and fullness. Parents and carers set the structure, while children decide how much to eat.

• Parents/Carers decide: What food is offered, when meals and snacks happen, and where food is eaten.
• Children decide: Whether they will eat and how much.

Allowing children to control their intake without pressure helps them develop confidence in their ability to listen to their bodies.

Foster a Positive Food Environment

Children’s attitudes toward food are shaped by their experiences. A relaxed, pressure-free approach encourages curiosity and enjoyment.

• Let children decide how much to eat without insisting they finish everything on their plate.
• Avoid using food as a reward or punishment, which can create emotional associations with eating that can be very hard to break later in life
• Make mealtimes enjoyable and involve kids in food shopping and preparation.

Encourage a Positive Relationship with Food

Rather than labelling foods as “good” or “bad,” focus on what different foods do for the body.

"Apples give you a burst of energy and help you feel full." 

"Yogurt is good for your tummy and keeps your digestive system healthy." 

"Chicken helps build strong muscles and keeps you feeling strong." 

This approach helps children understand that all foods play a role in keeping their bodies healthy and promotes a positive relationship with food.

Involve Children in Food Choices

Children are more likely to try new foods when they help prepare them. Ways to get them involved:

• Let them pick out fruits or vegetables at the shop.
• Help with washing, mixing, or arranging food.
• Grow herbs or vegetables at home.
• Read books about food (e.g., The Hungry Caterpillar).
• Turn food into fun activities, like taste-testing or creating faces from cut-up fruit.

This encourages independence and sparks curiosity, helping to reduce fussy eating.

Encourage drinking water

Drink water throughout the day is an important healthy habit that keeps children hydrated.

Make it fun by:

• offering a reusable bottle they can decorate with drawings or stickers
• using colourful or fun cups and straws at home
• occasionally adding a slice of fruit, like lemon or cucumber, for a hint of flavour
• setting reminders throughout the day to refill their bottle.

Celebrate Progress

Healthy eating habits develop over time. Small, consistent steps, like trying a new vegetable or choosing water over juice, are worth celebrating. Encouragement and patience go a long way in building lifelong habits.

Resources for healthy habits

The healthy habits are simple steps to help babies, children and teenagers live a healthy lifestyle:

• Healthy habits for the best start in life: 0 to 12 months
• Healthy habits for growing minds and bodies: 1 to 2 years
• Healthy habits for thriving kids (3 to 17 years)

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