Picky eaters? Parents should offer variety of foods to help kids eat healthy

Taking your kids grocery shopping with you can help on the path to healthy eating. (AP Photo/Peter K. Afriyie, File)

Credit: AP

Credit: AP

Taking your kids grocery shopping with you can help on the path to healthy eating. (AP Photo/Peter K. Afriyie, File)
News
By Nancy Lyons – Ohio State University Extension Office
April 15, 2025
X

You are the most important influence on the children in your life. You can do many things to help your children develop healthy eating habits for life. Offering a variety of foods helps kids get the nutrients they need from every food group. They will also be more likely to try new foods and to like more foods. When children develop a taste for many types of foods, it is easier to plan family meals. Cook together, eat together, talk together, and make mealtime a family time!

  1. Show by example. Eat vegetables, fruits, and whole grains with meals or as snacks. Let your child see that you like to munch on raw vegetables. Make individual baggies of cut up vegetables and store in the refrigerator for quick healthy snacking. Let your child help you pick out produce at the grocery store. They will probably be more willing to try different fruits and vegetables.
  2. Go food shopping together. Grocery shopping can teach your child about food and nutrition. Discuss where vegetables, fruits, grains, dairy, and protein foods come from. Let your children make healthy choices. Visit a farm or local farmer’s market.
  3. Get creative in the kitchen. Cut food into fun and easy shapes with cookie cutters. Name a food your child helps make, like “Malik’s Banana Bread” or “Shelby’s Fruit Salad” or let your kids name the recipes they like with fun new names.
  4. Offer the same foods for everyone. Stop being a “short-order-cook” by making different dishes to please children. It is easier to plan family meals when everyone eats the same foods.
  5. Reward with attention, not food. Show your love with hugs and kisses. Comfort with hugs and talks. Choose not to offer sweets as rewards. It lets your child think sweets or dessert foods are better than other foods. When meals are not eaten, kids do not get “extras” — such as candy or cookies — as replacement foods.
  6. Focus on each other at the table. Talk about fun and happy things at mealtime. Turn off the television. Take phone calls later. Try to make meals a stress-free time.
  7. Listen to your child. If your child says he or she is hungry, offer a small, healthy snack — even if is not a scheduled time to eat. Offer choices. Ask “Which would you like for dinner: broccoli or cauliflower?”  instead of “Do you want broccoli for dinner?”
  8. Limit screen time. Allow no more than two hours a day of screen time like TV, iPads, and computer games. Get up and move during commercials to get some physical activity.
  9. Encourage physical activity. Make physical activity fun for the whole family. Involve your children in the planning. Walk, run, and play with your child instead of sitting on the sidelines. Set an example by being physically active and using safety gear, like bike helmets.
  10. Be a healthy food role model. Try new foods yourself. Describe its taste, texture, and smell. We call this “mindful eating.” Offer one new food at a time. Serve something your child likes along with the new food. Offer new foods at the beginning of a meal when your child is hungry. Avoid lecturing or forcing your child to eat.

Recipe: Tamale Pie

Makes 6 servings

270 calories per serving

Ingredients:

1 medium onion, chopped

1 medium bell pepper, chopped

½ pound ground beef

½ cup salsa

1 package (8.5 ounces) corn muffin mix

1/3 cup plain Greek yogurt or light sour cream

1 can (4.25 ounces) diced green chilies, undrained

1 egg

½ cup shredded cheddar cheese

Directions:

  1. Preheat oven to 350 degrees.
  2. Heat a skillet to medium. Spray with nonstick cooking spray. Cook onion, bell pepper, and ground beef until beef is cooked through. This should take about 6 minutes. Stir in salsa. Stir in cheese, if desired.
  3. Spray an 8-inch pie plate with nonstick cooking spray. Spread the meat and vegetable mixture on the bottom of the plate.
  4. Mix corn muffin mix, yogurt or sour cream, green chilies, and egg. Spread on top of meat and vegetable mixture.
  5. Bake until corn muffin topping is golden brown and set. This should take about 30 minutes.

Chocolate Surprise Cupcakes

Makes 24 servings

110 calories per serving

Ingredients:

1 can (15 ounces) pumpkin

1 box (18 ounces) chocolate cake mix

3 eggs

¾ cup (6 ounces) apple juice

½ cup walnuts

Directions:

  1. Preheat oven to 350 degrees. Grease or spray muffin tins with cooking spray.
  2. Combine the pumpkin, cake mix, eggs, and apple juice in a large mixing bowl.
  3. Beat batter well. Fill muffin tins two-thirds full of batter. Sprinkle walnuts on top.
  4. Bake according to package directions for cupcakes (about 20 minutes).
  5. Let cool on rack for 5-10 minutes.

Interested in free nutrition education classes with OSU Extension EFNEP? Contact Nancy Lyons at lyons.489@osu.edu or 937-205-5250.

In Other News
1
New Huey’s Coffee shop in Urbana honors veterans with huge helicopter...
2
Springfield to host historic air race, air mobility forum this year
3
Clark County employers describe needs, seek dependable workers at job...
4
Excellence in Teaching: Springfield educator Adams has passion for...
5
Clark County Senior Citizens Task Force gives new award to nursing home...

About the Author

Nancy Lyons