The Importance of Healthy Eating in Children

In a rush? Here's a quick rundown.

• Healthy eating habits established in early childhood have lasting impacts on food preferences and patterns into adulthood — making early nutrition education essential.

• Essential nutrients for growing children include calcium and vitamin D for bones, iron for cognitive development, and omega-3 DHA for brain function.

• Signs of poor diet include changes in weight, pale appearance, lethargy, tooth decay, behavioural problems, sleep issues, and mood fluctuations.

• Encourage healthy eating by making food colourful and fun, involving children in food decisions, modelling good habits yourself, and avoiding using food as rewards.

It may be obvious that children need to eat healthily to effectively grow and develop. However, there are aspects of healthy eating that are less obvious and can be important for parents to consider.

Quality childcare centres place major focus on ensuring healthy eating habits are instilled at a very early age so that children carry these habits through adolescence and into adulthood. These habits also have a significant impact on short-term development, with diet influencing both physical and emotional health.

Research shows that eating habits established in early childhood have a lasting impact on children's food preferences and patterns in adulthood — highlighting the importance of establishing healthy eating habits early in life.

What Foods Are Healthy for Children?

It's essential for children to consume the correct nutrients to support all areas of their growth.

Essential nutrients for growing children:

• Calcium and Vitamin D — For bone development and immunity

• Iron — For cognitive development and energy

• Omega-3 DHA — To support brain function

• Protein — For muscle development and growth

• Fibre — For digestive health

  
  

Healthy foods to include in your child's diet:

• Fresh fruits and vegetables (variety of colours)

• Whole grain rice, bread, pasta, or grains

• Beans and lentils

• Lean meat and fish

• Eggs

• Nuts and seeds (age-appropriate)

• Dairy or calcium-rich alternatives

  
  

Quality childcare centres aim to optimise these nutrients in the meals they prepare, offering balanced options that support healthy development.

Colourful, nutritious meals support healthy development at every age

Foods to Limit in Children's Diets

Some foods are considered "discretionary" — meaning they're not essential to a child's diet and should be limited. These foods are typically high in added sugars, salt, kilojoules, or saturated fat.

Foods to limit include:

• Sugary drinks and fruit juices

• Sweet biscuits, cakes, and desserts

• Processed meats

• Fried foods

• Chips and salty snacks

• Lollies and chocolate

  
  

These foods can be eaten in small amounts but should be limited as regular consumption can lead to children becoming overweight or developing health conditions as they get older.

Healthier alternatives:

• Vegetable oils and spreads instead of butter

• Nut butters or avocado for healthy fats

• Homemade versions of favourite foods rather than processed options

• Water or milk instead of sugary drinks

• Fresh fruit instead of sweet snacks

  
  

Signs of a Poor Diet in Children

There are several telltale signs that may indicate a child isn't receiving adequate nutrition.

Physical signs:

• Appearing underweight or overweight

• Pale appearance

• Lethargy or low energy levels

• Tooth decay

• Frequent illness

  
  

Behavioural and emotional signs:

• Mood fluctuations and irritability

• Behavioural problems

• Sleep issues

• Problems with emotional regulation

• Difficulty concentrating

  
  

If you notice these signs in your child, it may be worth reviewing their diet and speaking with a healthcare professional about their nutritional needs.

Offering variety helps children develop diverse, healthy eating habits

Encouraging Children to Eat Healthy Food

Childcare centres use a variety of approaches to encourage healthy eating, and these strategies work just as well at home.

Make Food Appealing and Fun

• Use colours to make plates of food look appealing

• Create pictures or shapes using different foods

• Get creative to encourage experimentation with different flavours and textures

• Present food in interesting ways that capture children's attention

  
  

Involve Children in Food Decisions

Increasing a child's control in food-related decision-making can increase their interest in eating certain foods.

• Let them choose between healthy options ("Would you like carrots or cucumber?")

• Involve them in meal preparation

• Take them shopping and let them pick fruits or vegetables

• Let them serve themselves when appropriate

  
  

Offer Variety

By serving a variety of healthy foods — including healthy snacks and cooked meals — children can maintain a balanced diet and expand to eating many different foods.

It can take many exposures to a new food before a child accepts it, so don't give up if they reject something the first few times.

Healthy Eating Habits at Home

To have lasting effects, healthy eating at childcare must be mirrored at home. Here are approaches you can take to encourage positive patterns.

Provide healthy options — Stock your home with a variety of healthy foods and limit unhealthier options. Children will be more inclined to choose healthier alternatives when that's what's available.

Don't use food as reward or punishment — Avoid rewarding good behaviour or stopping bad behaviour with sweets or unhealthy food. Find other solutions as reactions to behaviour.

Avoid categorising foods as "good" or "bad" — This can create unhealthy relationships with food. Instead, talk about foods that help our bodies grow strong.

Don't pressure children to finish plates — Forcing children to eat when full can lead to habits of overeating and ignoring internal hunger cues. Let them decide when they're done.

Involving children in cooking builds interest in healthy food

Model Healthy Eating Yourself

Children learn eating habits through observation, so your family eating habits should reflect how you want your child to eat.

Ways to model healthy eating:

• Eat meals together as a family when possible

• Let children see you enjoying healthy foods

• Avoid constant dieting talk or negative body image discussions

• Show enthusiasm for trying new foods

• Demonstrate balanced portions

  
  

Your conversations around eating matter too. Constant discussion of dieting or negative body image can affect your child's perception of food and their own body.

Building Lifelong Healthy Habits

Establishing healthy eating habits during the early years — both at childcare and at home — paves the way for children to develop skills in identifying a healthy balanced diet and positive eating patterns that will last throughout their lives.

The benefits of early nutrition education:

• Children develop preferences for nutritious foods

• They learn to listen to their body's hunger and fullness cues

• They gain skills in making healthy food choices independently

• They establish positive relationships with food

• They carry these habits into adolescence and adulthood

  
  

When childcare centres and families work together on nutrition, children receive consistent messages about healthy eating that support their lifelong wellbeing.

FAQ

What are the most important nutrients for growing children?

Key nutrients include calcium and vitamin D for bone development and immunity, iron for cognitive development and energy, omega-3 DHA for brain function, and protein for muscle growth. A varied diet with fruits, vegetables, whole grains, lean proteins, and dairy provides these essential nutrients.

How can I get my child to eat more vegetables?

Make vegetables appealing by using colours and creative presentation, involve your child in choosing and preparing vegetables, offer variety and don't give up after one rejection (it can take many exposures), model enjoying vegetables yourself, and avoid pressuring — keep mealtimes positive.

Should I use food as a reward for good behaviour?

It's best to avoid using food (especially sweets) as rewards or punishments. This can create unhealthy relationships with food where children see certain foods as special or desirable. Instead, find non-food rewards like praise, stickers, extra playtime, or special activities.

How do I know if my child is eating a balanced diet?

Signs of good nutrition include healthy energy levels, steady growth, good concentration, stable moods, and overall wellbeing. Signs of poor nutrition may include lethargy, pale appearance, frequent illness, tooth decay, behavioural problems, or sleep issues. If concerned, consult your GP or a paediatric dietitian.

Why are early eating habits so important?

Research shows that eating habits established in early childhood have lasting impacts on food preferences and patterns into adulthood. Children who develop positive relationships with healthy food early are more likely to maintain balanced diets throughout their lives, reducing risks of diet-related health conditions.

Discover Our Approach to Nutrition

Book a tour and see how The Green Elephant creates positive mealtime experiences with nutritious, chef-prepared meals that help children develop healthy eating habits for life.

Book a Tour