Consejos Prácticos para una Alimentación Saludable en la Familia

Greetings everyone! A promise is a promise.

Many of my patients who are parents, as well as people I meet in my workshops or even on the street, often ask me what they can do to help their children eat better and grow up healthy. Here you will find several ideas and recommendations to help achieve that.

1. Establish a meal routine.Try to have the whole family sit at the table for breakfast and especially for dinner. This helps children know what to expect and provides a sense of comfort and stability.

2. Use mealtime as a moment to connect.Technology and other activities take up every moment of our lives. Sharing meals together provides an opportunity to talk and listen to children without interruptions. Mealtime is not the moment for arguments or scolding, but for staying together in harmony. This plays an important role in relaxation, which increases appetite and also self-esteem.

3. Children learn by example. Parents can be the best or the worst role models. We cannot expect children to eat healthy foods if we do not do it ourselves. Teaching begins with your example. Eat healthy meals and snacks, and do not skip meals.

4. Start early. The earlier you begin offering healthy foods to your children, the easier the process will be.

5. Limit junk food. Watch portion sizes, but do not obsess over counting calories or talk about your weight in front of children. Avoid using the rule “you must finish everything on your plate or there will be consequences,” because this can create negative associations with food, harm self-esteem, and create a negative self-image.

6. Offer healthy choices.Give children several healthy options so they feel they have the freedom to choose.

7. Avoid sodas and juices with meals.This habit is not healthy, especially for children. When they drink juices or sodas with meals, they often eat less because they feel full quickly.

8. Be careful with dessert. Do not use it as a reward for finishing a meal, because it sends the wrong message. It is okay to have dessert occasionally, but it should not be the norm. Likewise, do not take dessert away as punishment, because both approaches create a negative relationship with food.

9. Adults decide what is bought. The important question is: who buys the food in your home, the children or the adults? If you do not buy it, children will not consume it (at least not at home). They may insist on unhealthy foods, but the important thing is to remain firm.

10. Teach them about where food comes from. Consider teaching them the basics, such as planting vegetables, herbs, or fruits. Children are more likely to eat foods they have helped grow, harvest, or cook. You do not need a large garden; a small container garden on a balcony is enough.

11. Involve them in planning and preparing meals. Allow them to participate even when buying food. This is a good time to teach them how to read labels and look for healthier options. Check grams of sugar and sodium, and pay attention to ingredients. Let them choose between healthy options.

12. Do the same with snacks. Help them identify healthier snack choices. Fortunately, there are many good options available today. This process may seem long, but remember that what you teach them now will help them develop healthy habits for life.

13. Be careful with processed snacks. According to experts at the Cleveland Clinic in Ohio, once children get used to sweet, crunchy, and salty snacks, it becomes very difficult to take them away. That is why they recommend avoiding introducing them whenever possible. It is better to prepare snacks at home using nuts, seeds, and fresh fruits. If that is not possible, look for options that are as natural and healthy as possible.

14. Be patient. It can take 8 to 10 attempts before a child is willing to try a new food. Do not give up; use creativity and present it in different ways or recipes.

15. Offer new foods when children are hungry. Combine them with other foods they already like.

16. Introduce one new food at a time. Do not present too many unfamiliar foods at once, because it may feel overwhelming.

17. Be creative with snacks and desserts. Prepare homemade options to reduce sugar and make them more natural. Use fruits, for example in smoothies.

18. Consider alternatives to regular milk. You can try almond milk, oat milk, or coconut milk.

19. Offer water instead of sodas.

20. Prepare natural juices using fresh fruits.

21. Include vegetables daily. Try to add them once or twice a day. Be creative: blend them into sauces, cut them into fun shapes, or present them in playful ways. For children’s health, there is a lot we can do at home.

22. Always remember: YOU can be the best or the worst example. Start practicing what you ask your children to do. Do not overthink it just do it. Time does not forgive, and poor nutrition does not either.

I hope these ideas can serve as a guide to help you make healthy changes for yourself and for your entire family.

In Health,

Until the next time.

©2026 Dra. González - Five Element Health (Salud con Cinco Elementos)