How to Help Your School-Aged Kiddos Make Better Food Choices

One of the most common questions I get as a Registered Dietitian is “So...what exactly should I be feeding my kids?” The answer can be simple: “What exactly do you feed yourself?” Adults should strive to eat a well-balanced diet as much as possible. The eating habits parents have are often the same habits their children develop. The best way to feed your children is to set a good example for them and to join them in making wholesome food choices! Here are some tips on the main food groups kids should be eating. 

What Are The 5 Food Groups? 

• Fruits 

• Vegetables 

• Grains 

• Protein 

• Dairy 

 How Do I Help My Kids Make Good Food Choices? 

• Aim for the Rainbow 
• Including every food group and a wide variety of colors is a good way to make sure your kiddos are getting the vitamins and minerals that they need. 
• Children who eat balanced meals are more likely to have better brain, muscle, and bone development and are less likely to grow up to be picky eaters.
• Be a Role Model 
• Bring your kids grocery shopping so they can help pick out fruits and veggies; caregivers are every child’s first teacher.
• Prepare nutritious meals with your kids. A child that helps prepare a meal is more likely to want to eat it because they are proud of their hard work!
• Avoid Saying Foods are "Good" or "Bad"
• In the right amounts, all food can fit! 
• Banning ‘junk’ food or saying only certain foods are ‘good’ can leave kids feeling fearful of food and could lead to disordered eating later in life. 
• Have Options
• It’s best to always have nutrient dense foods at home.
• Kids like to feel independent; find time to let them choose between two nutritious snacks so they feel involved. 

What are Some Lunch/Snack Recipes My Kids Can Help Prepare? 

• Cream- Cheesy Cucumber Sandwiches
• Garden Chicken
• Lean Green Pita Dippers
• Crunchy Hawaiian Chicken Wraps
• Simple Snack Mix
• Pizzadillas With Red Sauce

For more fun food ideas for you and your kids, find the WIC and Farmers Market recipes on the Clinton County Health Department website! 

Emily Hutchins, RD, CDN, CLC

WIC Public Health Nutritionist

Division of Health Planning and Promotion