5 tips for smarter eating

Here are steps to empower your kids when it comes to nutrition.

1. Set a good example

Children are easily influenced by external factors — and that includes the adults in their lives. So if you’re not eating your fruits and vegetables, you can’t expect your child or teenager to want to eat them.

2. Make the most of teachable moments

Allow your kids to go along when you shop for groceries or visit a farmer’s market. It’s a great way to educate them about how many healthy options there are out there.

Show them how to shop for a diet that is rich and colorful — full of fruits and vegetables, and other healthy foods. Shift the focus away from things they can’t have (or shouldn’t eat very often).

“Kids and teens need to learn which food choices are better to fuel their bodies to have the best success in school, sports and day-to-day activities,” she says. “We want them to develop these good habits now so they make healthy choices as they get older.”

3. Encourage moderation and portion control

It’s not always a good idea to force your kids to clean their plates. Teach them to self-regulate by eating when they are hungry and stopping when they feel full. Encourage them to try everything presented to them, but being part of the “clean plate club” isn’t always necessary.

4. Introduce new foods

This is sometimes a battle, but you don’t want your children to eat only a few foods they like. Encourage them to try new things that provide good fuel for their bodies.

If they want to try something new that’s not as healthy, that’s OK, too. Make it clear that they should limit unhealthy foods, but that they aren’t completely off limits.

5. Stay away from sugar-sweetened drinks

Most kids know that soda is not a healthy choice. But they also should learn to avoid energy drinks and limit fruit juices because of their high sugar content.

Too much sugar can distract your kids from learning at school and fuel hyperactivity later in the day, Ms. Willoughby says.

Encourage healthier options. For example, 4 ounces of fruit juice has as much sugar as a whole piece of fruit. Teach your kids that it makes more sense to drink water and eat the fruit. It offers additional nutrients and fiber the juice just can’t provide.