I recently launched an eBook called 30 Healthy Toddler Lunches. I received a lot of positive feedback, but the one question I keep getting is… “These recipes are great, and the book is helpful, but what if my kid won’t eat this stuff??”

It can be tough to get our sweet little tyrants to sit down long enough to eat, let alone, try any new, questionable foods!  I get it, and I hear you.  My 3 year old (Levi) isn’t always excited to try new foods, either!

First, I want you to know that it IS worth the fight, this battle WON’T wage on forever, and you are a rock-star parent for making a stand for your child’s health!

Yes, you can teach your kids to love healthy foods!

Here are my top 5 tips for getting your kids to eat healthy foods:

Try, try again.

Initial rejection of food is NORMAL. It can sometimes take 5-10 exposures before your little one will come around. We have a rule in our house: You don’t have to like it, but you do have to try it! Try preparing the food in different ways to find a way that fits their tastes.

Repeated experiences with foods are most critical in the first few years of their lives because this is when they’re developing their tastes for foods, so stick to your guns on this! Keep in mind, this can also work against you.  Repeated exposure to high-fat junk foods can make them prefer it.  This is a great segway into my next tip…

Don’t bring the junk in the house.

Funny enough, this is the first piece of advice I give the ladies in my online health and fitness accountability groups!  It’s hard to resist temptation when you’ve got it staring you in the face each day.  If I know there are cookies in my pantry — I’m eating the cookies.  I know this about myself, so I won’t even bring it into my home!

This works great for your kids, too. My favorite response when Levi asks for cookies, candy, or pizza, is typically “Sorry, bud, we don’t have that,” then, I offer a healthy alternative, “…but we DO have strawberries and blueberries!”

Model Healthy Eating

I know for a lot of moms, this is the biggest struggle.  If you want your kids to be healthy, YOU need to model healthy choices for them.  You are their #1 influence. They learn more from what you DO than what you say.

Resist the urge to be a “do as I say, not as I do,” parent.  That’s lazy parenting in my opinion (OUCH! yes, I said it!) If your kid’s health is important to you, it’s worth it for you to do the hard work and adjust your lifestyle.  I am not saying this to shame you.  I have personally struggled in this area, and that’s why I’m passionate about it!  If you struggle to stay motivated, remind yourself who is watching.  Teach them healthy habits NOW so they don’t have to also struggle as adults.

Reward, don’t Punish, Coerce, or Bribe

Praise your little ones when they eat healthy food. They want you to be proud of them. So, when he eats all his carrots, light up and tell him what a good healthy eater he is and give a high five. Avoid shaming for poor choices. Gently say “no” and offer a healthy alternative.

Do not force children to “clean their plate.”This encourages over-eating. Up until about 3 years old, children will typically stop eating when they’re full.  As they get older, they will eat what is offered to them. Be mindful of appropriate portion sizes when making (or help them make) their plates. Discuss portions with their pediatrician to find out whats appropriate for their age.

Treats, in moderation, are okay in our house.  It’s important to teach balance.  We have pizza about once a month, and at home, I will offer him a sweet treat once or twice a week.  If he starts asking for these frequently, I gently remind him that they are treats and not “every day” foods.

Make it Fun

When we have steamed broccoli for dinner, we like to pretend we’re giants and we’re all eating trees.  Levi LOVES this and I love knowing he’s associating broccoli with FUN!

You can also include your little one in the prepping or cooking process.  When Levi helps scramble the eggs or wash the berries, he takes pride in enjoying them for breakfast.

Get excited about trying new foods together! When we roasted parsnips one night, I said “hey, bud! I made a new kind of carrot – this one is WHITE! Isn’t that cool?? Let’s see if it tastes like marshmallows!”

You can also get Pinterest-y with your meals if you have time.  Make veggies into bugs or faces.  Playing with your food is always fun.  They’re kids, let them enjoy it! 😉

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What are YOUR best tips for getting your little ones to eat healthy foods?