8/1/2025
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Posted by Dr. Nicole Belanger-Reynolds, Medical Director
August is “Kids Eat Right Month.” It’s a time to encourage children to build healthy habits that can last a lifetime. With the school year approaching and routines shifting, it’s the perfect moment to pause and take a closer look at what our kids are eating—and how we can better support them.
Healthy eating isn’t about strict rules or “perfect” meals. It’s about creating a balanced approach to food that fuels our children’s bodies and minds - one meal (and one snack!) at a time.
Why Healthy Eating Matters for Kids
Good nutrition in childhood supports:
- Brain development and concentration
- Strong bones and healthy growth
- Energy for school, sports, and play
- Lifelong habits that lower the risk of chronic diseases
About 1 out of every 5 kids in New York State has obesity. This means their BMI, or Body Mass Index, is much higher than what's considered healthy for their age and height. This highlights the need for better access to healthy foods, nutrition education, and environments that support good eating habits.
Many kids also don’t get enough important nutrients like fiber, calcium, and iron. They are often eating too much added sugar, sodium, and highly processed foods.
That’s why starting small at home can make a big difference.
Make Healthy Food the Easy Choice
Kids naturally reach for what’s quick and visible. Try these simple changes:
- Keep a bowl of washed fruit on the counter
- Prep sliced veggies for grab-and-go snacks
- Make whole-grain toast or yogurt a breakfast staple
- Offer water instead of sugary drinks by keeping reusable bottles filled and chilled
When healthy choices are readily available, kids are more likely to choose them.
Get Kids Involved in the Kitchen
When children help shop for and make meals, they are more open to trying new foods. Let them:
- Choose a vegetable to try each week
- Tear lettuce or stir ingredients
- Build their own healthy sandwich or snack
Even small tasks can boost their confidence and interest in food.
Build Balanced Plates
A balanced meal doesn’t need to be fancy. Aim to include:
- A fruit or vegetable
- A source of protein (eggs, beans, lean meats like chicken or turkey breast, or tofu)
- A whole grain (brown rice, whole wheat pasta, or oats)
- A healthy fat (avocado, olive oil, or nuts if age-appropriate)
Serve meals family-style and let kids choose what to put on their plate. This encourages independence and helps reduce mealtime battles.
Talk About Food Positively
Try not to call foods “good” or “bad.” Instead:
- Focus on what foods can do (“Carrots help our eyes see in the dark!”)
- Encourage trying different colors and types of foods (“Let’s eat a rainbow today!”)
- Make treats available. Enjoying them sometimes is part of a healthy way to eat
Helping kids develop a positive attitude about food is just as important as what they eat.
Focus on Progress, Not Perfection
Every small step counts. Healthy eating is a journey. Sometimes it’s messy and sometimes it’s imperfect. Whether it’s adding one new vegetable a week or swapping soda for water, celebrate the wins and stay consistent.
Resource:
New York State Department of Health https://www.health.ny.gov/prevention/obesity/