Between the rushed breakfasts, school lunches, work, after school snacks, and the “what’s for dinner?” struggle; feeding your family can feel like a full-time job. But good news—healthy eating doesn’t have to be complicated or stressful. In fact, with a few small shifts and some creative thinking, mealtime can become a fun (yes, fun!) part of your family’s routine.
Here are some real-life tips inspired by MyPlate.gov to help you serve up good food, good habits, and good times—no gourmet skills required.
This healthy eating tips are brought to you in partnership with the Tuscarawas County Health Department.
1. Make the Most of Family Meals
Even if it’s just a few days a week, sitting down together to eat has big benefits. It gives kids a chance to try new foods, helps build healthy habits, and gives everyone a chance to reconnect. Keep it simple—think tacos, crock pot meals, soup and sandwiches, or breakfast-for-dinner.
Tip: Let kids help with the table setup or serving—it gives them ownership and makes mealtime feel special.
2. Get Kids Involved in the Kitchen
Whether they’re stirring, measuring, or just rinsing veggies, kids of all ages can help out. Not only does it build skills, but they’re also more likely to try new foods if they helped make them.
Little hands love:
- Washing fruits
- Tearing lettuce
- Stirring pancake batter
- Taste-testing (of course!)
3. Make it colorful!
Colorful plates usually mean more nutrients—and more fun! Aim to fill half your plate with fruits and vegetables. Frozen and canned options count too (just go for low-sodium or no-added-sugar versions when you can).
Easy sneaky ways to add nutrients:
- Add chopped spinach to scrambled eggs or pasta dishes
- Try fruit on yogurt or cereal
- Mix bell pepper into pasta sauce
4. Plan Smart, Shop Easy
A little planning goes a long way. Try making a short weekly meal plan before hitting the store—just three or four dinners and a few lunch options. If you’re a really busy family, try keeping a few throw and go crock-pot meals in the rotation. Rotate favorites and sneak in one new things when you get a chance.
Bonus: Get kids excited to try new foods by allowing them to pick out a fruit or veggie they’ve never tried and playing “food critic” with them!
5. Keep It Positive
Skip the pressure and praise the trying. It’s totally normal for kids to need several exposures to a new food before they’re willing to eat it. The key is to keep offering and stay encouraging—no food battles necessary.
Remember: It’s About Progress, Not Perfection
Every family is different, and no one eats perfectly all the time. What matters is building habits that work for your crew, your schedule, and your budget. Small steps add up—and they can start with your next snack or dinner.
Looking for more ideas? Visit MyPlate.gov/families for recipes, meal planning tools, and tips to make healthy eating fun for all ages.