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 focus on each other at the table

 Talk about fun and happy 

 things at mealtime. Turn 

off the television. Take phone 

calls later. Try to make eating

meals a stress-free time.

 listen to your child

 If your child says he or she is hungry, offer a small,

 healthy snack—even if it is not a scheduled time to eat. 

Offer choices. Ask “Which would you like for dinner: broccoli 

or cauliflower?” instead of “Do you want broccoli for dinner?” 

 limit screen time 

 Allow no more than 2 hours a day of screen time like

TV and computer games. Get up and move during 

commercials to get some physical activity.

 encourage physical activity

 Make physical activity fun for the

 whole family. Involve your children

in the planning. Walk, run, and play 

with your child—instead of sitting on

the sidelines. Set an example by being

physically active and using safety gear, 

like bike helmets.

 be a good food role model

 Try new foods yourself. Describe its taste,

 texture, and smell. Offer one new food at a time. 

Serve something your child likes along with the new food. 

Offer new foods at the beginning of a meal, when your child 

is very hungry. Avoid lecturing or forcing your child to eat. 

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6

3

4

2

1

 show by example Eat vegetables, fruits, and whole grains with meals or

 as snacks. Let your child see that you like to munch 

on raw vegetables.

 go food shopping together

 Grocery shopping can teach 

 your child about food and nutrition. 

 Discuss where vegetables, fruits,

 grains, dairy, and protein foods

 come from. Let your children 

 make healthy choices.

 get creative in the kitchen

 Cut food into fun and easy shapes with cookie cutters. 

 Name a food your child helps make. Serve “Janie’s 

Salad” or “Jackie’s Sweet Potatoes” for dinner. Encourage 

your child to invent new snacks. Make your own trail mixes

from dry whole-grain, low-sugar cereal and dried fruit. 

 offer the same foods for everyone Stop being a “short-order cook” by 

 making different dishes to please

children. It’s easier to plan family meals 

when everyone eats the same foods.

 reward with attention, not food 

 Show your love with hugs and kisses. Comfort with 

 hugs and talks. Choose not to offer sweets as rewards. 

It lets your child think sweets or dessert foods are better than 

other foods. When meals are not eaten, kids do not need 

“extras”—such as candy or cookies—as replacement foods.

be a healthy 

role model for children

10 tips for setting good examples

You are the most important influence on your child. You can do many things to help your children 

develop healthy eating habits for life. Offering a variety of foods helps children get the nutrients they need from 

every food group. They will also be more likely to try new foods and to like more foods. When children develop a 

taste for many types of foods, it’s easier to plan family meals. Cook together, eat together, talk together, and make 

mealtime a family time!

 DG TipSheet No. 12

 June 2011 

Center for Nutrition USDA is an equal opportunity 

Policy and Promotion provider and employer.

10

tips

Nutrition 

Education Series

Go to www.ChooseMyPlate.gov for more information.