10 Sneaky Ways to Help Your Kids Eat Healthy Without Them Even Noticing... Nutrition Ninjas' Tips & Tricks

In today's world, there is a lot of pressure on children to look and be a certain way. As parents, we strive to make healthy eating a breeze for our children without any struggle or extra work. We want them to naturally gravitate towards healthier foods, without having to think about it... and this is what this blog is all about.

It's about teaching kids how to nourish their bodies, develop self-care skills, and feel good about themselves inside and out. While the AAP 2023 guidelines for children with obesity have sparked a lot of discussion about body weight and weight management, there are many ways to help the entire family eat healthier without talking about making it a big deal. I wondered if we could improve a child's diet without them even noticing. If we could leave less room for the unhealthy foods and see if we could get children to opt for the healthier choices and eventually improve their diet without them even knowing we were doing it.

Sneaky, like a ninja.

This goal has sparked my interest in “Stealth Nutrition” and ways to encourage healthy nutrition for the whole family without saying a word.  It all started from a study about a school cafeteria. 

One of the most fascinating studies about how people make their food choices was conducted in a school cafeteria. By placing white milk in front of chocolate milk, researchers found that children were significantly more likely to choose the white milk. They didn’t have to set limits on the chocolate milk or place different values on the two types of milk, but by simply making the white milk easier to choose, kids opted for it. They also gave vegetables a catchy name like magical rainbow carrots, bone building broccoli, bionic beans, spicy dragon radishes" or superhero squash and believe it or not, kids ate more vegetables. This study highlights the power of subtle changes that can lead to beneficial results.

So, I got to thinking, what other ways can we frame healthy eating as an adventure and make it fun for use at home? I surveyed my medical buddies, my moms groups, and came up with 10 strategies you can try today to test your ninja skills and improve your child's diet at the same time. Enjoy.

Leave cut-up fruit and vegetables on the counter while making dinner and allow kids to nibble on them.

Example: As you're preparing dinner, leave a plate of cut-up fruit or prepared vegetables on the counter for your child to nibble on. You might include some unique or rare vegetables like jicama, snap peas, or funny-looking squashes. Younger children might enjoy feeling like they are "sneaking" the food before mealtime.

Why it's great: This strategy makes fruits and vegetables more accessible and visible, and it normalizes healthy snacking for kids. By leaving the fruits and vegetables out in the open, it sends a message that they are a normal part of the meal and encourages children to make healthy choices without feeling forced.

Serve salad or vegetables before the meal to ensure that your child is hungry and more likely to eat them.

Example: Instead of serving vegetables as a side dish, try serving a small salad or vegetables as an appetizer before the meal. This ensures that your child is hungry and more likely to eat the vegetables.

Why it's great: This strategy ensures that your child gets a serving of vegetables before the meal, when they are more likely to be hungry and therefore more likely to eat them. It also sends a message that vegetables are an important part of the meal and not just an afterthought.

Store fruits and vegetables at eye level.

Example: When you put away groceries, store fruits and vegetables at eye level in the fridge to make them more visible and accessible for your child. You might also consider keeping a fruit bowl on the kitchen table or counter.

Why it's great: This strategy makes fruits and vegetables more visible and accessible, which can increase the likelihood that your child will choose them as a snack or meal component. It also sends a message that fruits and vegetables are an important part of the household's food choices.

Prepare extra vegetables but only just enough of the less healthy options, to ensure your child is getting a healthy serving of vegetables without feeling deprived.

Example: When preparing a meal, make sure to prepare extra vegetables but only just enough of the less healthy options (e.g., macaroni and cheese). This ensures that your child is getting a healthy serving of vegetables without feeling deprived.

Why it's great: This strategy ensures that your child gets a healthy serving of vegetables without feeling deprived or like they are being forced to eat healthy foods. By offering just enough of the less healthy options, they still get to enjoy their favorites, without anybody having to set or enforce (arbitrary) rules about moderation. It naturally allows for moderation but allows kids to have more food if they are still hungry.

Lead by example by eating and enjoying healthy meals at home.

Example: Make a point of eating and enjoying healthy meals at home with your child. This might involve cooking healthy meals together, trying new recipes, and making healthy snacks together.

Why it's great: This strategy sends a powerful message that healthy eating is important for everyone in the family. By modeling healthy habits and showing enjoyment for healthy foods, you can inspire your child to make healthier choices without feeling forced.

Take photos of your kids enjoying healthy foods and put them up in the kitchen as a visual reminder of healthy options.

Example: Take photos of your child enjoying healthy foods and put them up in the kitchen as a visual reminder of healthy options. You might also consider using social media to share photos of healthy meals and snacks.

Why it's great: Kids love attention. This strategy reinforces the message that healthy eating is normal and fun, and attention worthy! By celebrating healthy meals and snacks, you can encourage your child to make healthy choices without feeling forced.

Let your child choose new fruits and vegetables to try to help them feel more invested in their food choices.

Example: When shopping for groceries, encourage your child to choose new fruits and vegetables to try. You might also try shopping at a farmer's market or participating in a community-supported agriculture (CSA) program to expose your child to a variety of fresh and locally-grown produce.

Why it's great: This strategy helps your child feel more invested in their food choices, which can increase the likelihood that they will choose healthy options in the future. It also exposes your child to new foods and flavors, which can broaden their palate and increase their willingness to try new things.

Use decorative food picks and cupcake liners to make healthy foods fun and appealing.

Example: You might use food picks shaped like animals or characters to make eating fruits and vegetables more exciting. Your child may be more willing to try a fruit or vegetable if it is presented as unicorn food or speared on a sword than if it is presented more traditionally.

Why it's great: This strategy makes healthy foods more visually appealing and fun, which can increase your child's willingness to try them. By making healthy foods more fun and approachable, you can help your child develop a positive association with healthy eating.

Involve your child in food preparation to help them feel invested in their food choices.

Example: Involve your child in food preparation by having them help with tasks like cleaning vegetables, washing lettuce, or picking what goes in the salad. You might also consider cooking healthy meals together and trying new recipes as a family.

Why it's great: This strategy helps your child feel invested in their food choices and encourages them to take an active role in their own health. It also provides opportunities for quality time together as a family and can foster a love for cooking and healthy eating.

Plant a vegetable or fruit, watch it grow, and then pick and eat it to help your child connect with where their food comes from and how it nourishes their bodies.

Example: Plant a vegetable or fruit with your child, watch it grow, and then pick and eat it together. You might also consider starting a garden or joining a community garden to expose your child to the joys of gardening and healthy eating.

Why it's great: This strategy helps your child connect with where their food comes from and how it nourishes their bodies. By growing their own fruits and vegetables, your child can develop a deeper appreciation for healthy eating and the work that goes into producing healthy food. It also provides an opportunity to spend time outdoors and learn about nature.

Promoting healthy eating habits in kids doesn't have to be a stressful or confrontational experience. By using these 10 ninja skills, you can help your child develop a love for healthy eating without ever mentioning the word "weight." Of course, not every strategy will work for every family, but maybe one or two of them will. I encourage you to try at least one of these tips without saying anything and just see what happens. You might be surprised at how much your child enjoys eating healthy when it's presented in a fun and positive way. Remember, healthy eating should be a lifelong habit, not a short-term goal. By making healthy eating a part of your family's lifestyle, you can set your child up for a lifetime of good health and happiness.

These ten tips can be a great way to start creating a healthy relationship with fruits and vegetables. But for some of you, you might be really concerned about your child's weight. You can find more guidance on promoting healthy habits by checking out my free resources, which offer tips and guidance for supporting healthy weight loss for kids while promoting self esteem. I also recommend reading the guide on how to talk (and not talk) about weight. If you are worried, I would encourage you to speak with your child's doctor. Your child's pediatrician chan check for health problems, monitor your child's growth and provide you with personalized advice.

I hope this helps - Happy eating!