Healthy eating tips for children that will last a lifetime

Building healthy eating habits early can have lifelong benefits for children.

With processed foods so easily available, Heart Research UK’s health and wellbeing specialist Amie Leckie is encouraging parents to focus on whole, unprocessed foods and balanced meals to lay the foundations for lifelong wellbeing.

Amie said: “Children can be quite picky, and dealing with a stubborn child who refuses to eat any vegetables can be a real challenge.

“However, making small, consistent changes in how we approach children’s diets can have lasting positive effects on their health, energy levels and even behaviour.

“At the core of a healthy diet are three main principles: eating foods as close to their natural state as possible, limiting processed foods and eating balanced meals.”

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Whole foods, such as fruits, vegetables, wholegrains, lean proteins and healthy fats, are packed with nutrients that support growth and development.

Amie explained: “Fruits and vegetables, for example, are full of antioxidants and vitamins like C and A, which support immune function and eye health.

“Wholegrains like oats, brown rice, and quinoa provide steady energy throughout the day and help maintain healthy digestion.

“Lean proteins, such as chicken, fish, eggs and beans, contain vital building blocks for muscle and support cognitive function.

“Including healthy fats from avocados, nuts, seeds, yoghurt and olive oil is important as these fats support brain development and hormone production.”

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She emphasised that childhood is a critical time for establishing healthy habits.

Amie said: “When children regularly eat whole foods, they get the nutrients they need to grow strong and stay healthy, while also developing their taste buds for healthy foods.”

Processed foods, on the other hand, often contain added salt, sugar, unhealthy fats, and artificial ingredients, which can contribute to overeating, energy crashes and long-term health risks like obesity and diabetes.

Amie said: “The key to limiting processed foods lies in focusing on balance and moderation rather than completely banning them.

“It’s okay for kids to occasionally enjoy these foods, but parents should be mindful of how often these foods are part of daily meals.

“Try to cook as many meals as possible from scratch and limit your reliance on convenience foods.”

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She recommended starting with small, manageable changes and gradually building healthier habits over time.

Amie said: “Start with small swaps and layer them as the weeks go by, so it doesn’t upset your little one too much.”

She also reassured parents who feel discouraged when children refuse nutritious meals.

Amie said: “Parents cannot control what children will decide to eat on any given day, but they can, to some extent and at least in the home environment, control what foods are on offer, and lead by example and nourish ourselves with healthy food.”