Building Healthy Food Habits Early
Written by Sam Wong summerlunch+ | Dietetic Intern
When I was a kid, my favourite "chore" was helping my mom in the kitchen mostly because it meant I got to sneak a few bites while we cooked. Whether it was peeling carrots, mixing pancake batter, or arranging snacks just right on the plate, I felt like a real chef. Looking back, I realize those small moments taught me a lot more than how to cook. They helped me feel confident around food, curious to try new things, and comfortable at the table.
Now, as a dietetic intern, I get to help other kids build those same positive connections with food. Because childhood isn’t just about what’s on the plate it’s about creating habits, memories, and confidence that last a lifetime.
Why Start Early
Childhood is a critical time for growth, development, and learning new skills-including eating habits. The routines and attitudes kids develop around food often last a lifetime. Early habits shape not only what children eat, but also how they feel about food and mealtimes. As they get older, children face more choices, peer influence, and exposure to marketing, making a strong foundation even more important.
Healthy Eating in childhood is linked to:
Better growth and brain development
Lower risk of obesity, diabetes and heart disease later in life
Improved mood, energy and concentration
What Does a Healthy Eating Pattern Look Like?
A healthy eating pattern means enjoying a variety of foods every day, including:
Plenty of vegetables and fruit: Fill half the plate with colorful produce for vitamins, minerals, and fiber
Whole grains: Choose brown rice, whole wheat bread, or oats for sustained energy and fiber.
Protein foods: Include both plants (beans, lentils, tofu, nuts) and animal sources (lean meats, eggs, fish, dairy).
Water: Make water the drink of choice.
It’s also important to limit foods high in added sugar, salt, and saturated fat-like pastries, sugary drinks, and processed snacks
Healthy Food Habits Go Beyond What’s on the Plate
Healthy eating isn’t just about food choices-it’s also about behaviors and routines:
Eat together as a family: Shared meals encourage conversation, connection, and positive attitudes toward food.
Be mindful: Focus on eating, when possible try eating without a tablet or TV. in front of you.
Let kids help: Involve children in shopping, cooking, and meal planning. This builds skills and confidence around food.
Lead by example: Children look up to their guardians for guidance and if you show healthy eating behaviours, children will naturally follow these habits. If you constantly eat foods high in sugar, fat or sodium but telling your children not to, this will only encourage the children to eat these foods in secret.
Don’t pressure or force: Children are able to tell when they are full and they may eat more or less depending on a variety of factors. If you push your child to keep eating even when they are full, they will start ignoring their hunger cues and won’t know when to stop eating.
Tips for Parents
Offer variety: Regularly introduce new foods alongside familiar favorites.
Keep a routine: Consistent meal and snack times help kids know what to expect.
Make meals enjoyable: Keep the mood positive and stress-free.
Model balance: Show that all foods can fit, including treats, in moderation.
The Bottom Line
Building healthy food habits early gives children the tools they need for a lifetime of good health. Focus on variety, balance, and positive routines-not perfection.
Your guidance, example, and encouragement make all the difference in helping your child grow up with a healthy relationship with food