Healthy Eating for Kids

Healthy eating is important at every age. Offer children a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When choosing foods and beverages, look for options that are rich in nutrients and lower in added sugars, saturated fat, and sodium.

Offer Variety

Include choices from each food group—fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives—throughout the day in meals and snacks.

Connect at Mealtime

Eat meals together whenever possible. Turn off the television and put away phones or tablets so everyone can focus on both the food and the conversation.

Make Good Nutrition Easy

Create a designated space in your refrigerator or pantry just for kids. Fill it with healthy, ready-to-eat options, such as cut-up fruits and vegetables, yogurt, nut butters, and whole-wheat mini bagels or crackers.

Think About Their Drinks

Encourage water, low-fat or fat-free dairy milk, or fortified soy alternatives. Keep cold, ready-to-go containers in the refrigerator for school, sports, or family outings.

Get Kids Involved

Let children help with meal prep based on their age and ability. They can peel fruit, assemble salads, measure, scoop, or slice. Encourage creativity by letting them name their own side dish.

Have a Shopping Buddy

Invite kids to participate in grocery shopping—either online or in-store. Reward their curiosity by letting them pick a favorite fruit or try something new.

The benefits of healthy eating add up over time—bite by bite.

For more information, visit the USDA myPlate page.