Parents and caregivers are fed a daily diet of how they should feed their children. Choosing nutritious foods on a budget, avoiding ultra-processed foods or just finding a quick and healthy snack can be overwhelming. Beyond all the noise, there are several things you can do to help kids build routines and habits that will support them to grow well and be happy and resilient.

Helen Seagle, RD, Clinical Nutrition Manager at Children’s Hospital Colorado, answers questions about healthy eating and how to make decisions about food that can impact your child’s well-being. 

Q: What does it mean to be healthy when it comes to food? 

A: “Healthy” is an overused and poorly understood food adjective. Some registered dietitians (RDs) use “nourishing,” “nutritious” or “beneficial” instead. A food that promotes health provides essential macronutrients, vitamins, minerals and energy. Ideally, it’s enjoyable too.

Rather than striving for perfection in one food, focus on balance with a variety of foods that provide essential nutrients and few additives. Whole foods like an apple, broccoli or chicken are great options, while processed foods with long ingredient lists, such as puffed corn snacks, are better to include less often if possible.

It is not necessary to talk with kids about “healthy” foods. Foods are foods. Parents and caregivers decide which foods come into the home. It is good to be thoughtful about food choices at the grocery store, but you don’t need to justify your choices to your kids one way or the other. Instead, you can normalize food conversations by saying things like: “Would you like apple slices with cheese or with peanut butter?” This helps children build autonomy and confidence without reinforcing restrictive habits or an all-or-nothing approach to food.

Q: How can I get my kid to eat more nutritious foods?

A: Foods that are called “healthy” don’t always taste enjoyable to everyone, especially the first time kids try them. Learning to enjoy different foods may take a while for your kids, so be patient. Repeated exposure is key — provide foods that your child isn’t used to yet often and in very small portions. Some kids just need a chance, in a stress-free environment, to begin to enjoy foods that you know will help them grow and thrive.

Q: What is a balanced snack?

A: A well-balanced snack should provide energy and essential nutrients and help your child feel satisfied until the next meal. When selecting snacks, consider your child's needs: protein-rich options for those who skip lunch; fruits and veggies for those lacking produce; and quick, portable snacks for busy schedules.

Essential nutrients include:

• Protein: Helps keep you feel full and supports muscle repair (nuts, yogurt, boiled eggs or cheese)  

• Fats: Provide long-lasting energy and support brain health (avocado, nut butter or seeds)  

• Fiber: Aids digestion and keeps you full (fruits, vegetables, or whole grains)  

• Carbohydrates: Provide quick energy. Include some fiber too (whole-grain crackers and fruits)

Examples of balanced snacks

A balanced snack combines protein, heart-healthy fats, fiber and carbs to keep you energized and satisfied. Choose whole foods, watch your portions, and enjoy something that’s both nutritious and tasty. A snack should also be small — just enough to hold you over until your next meal without overloading on calories.

Some ideas for balanced snacks include:

• Apple slices with peanut butter   
• Greek yogurt topped with berries and a sprinkle of granola   
• A handful of nuts and dried fruit  
• Carrot sticks with hummus  
• A boiled egg with a piece of whole-grain toast  
• Cottage cheese with cucumber slices or pineapple

Tip: Offer water, low fat milk, herbal tea or another low-sugar drink to meet fluid needs.

Organic does not always equal healthier

Foods labeled “organic” have been grown and processed according to regulated standards (no GMO, ecological preservation and biodiversity practices). However organic foods can still be high in sugar, sodium or unhealthy fats.

Since organic options can be pricier, prioritize buying organic for produce with higher pesticide exposure. According to the Environmental Working Group’s annual Dirty Dozen list, these foods are:

1. Strawberries  
2. Spinach  
3. Kale, collard and mustard greens  
4. Grapes  
5. Peaches  
6. Pears 
7. Nectarines  
8. Apples  
9. Bell peppers and hot peppers  
10. Cherries  
11. Blueberries  
12. Green beans

Additional snack tips

• Check nutrition labels and choose foods with minimal or no added sugars. 
• Opt for foods with fewer ingredients to avoid unnecessary additives. 
• Pay attention to serving sizes. Some packaged snacks contain multiple servings. 
• Prepare snacks with whole ingredients when possible (e.g., homemade trail mix, fresh fruit with cheese).

Q: Does a balanced meal look the same for every family?

A: Every family’s eating style or food choices at meals are shaped by culture, finances, food accessibility and personal preferences. As a result, eating habits may vary greatly from one family to another, yet still meet everyone’s nutrition needs. In general, serve a protein (animal or plant-based such as beans or tofu), a carbohydrate (include high-fiber options such as quinoa, whole wheat tortilla, whole wheat bread, brown rice, corn or peas) and a colorful vegetable or fruit (rely on in-season fresh or frozen options). Adapt this general guidance to meet your family’s preferences. Ultimately the goal is to strike a balance. Enjoy a variety of foods while making choices that work for your family’s lifestyle.

Q: How to encourage balanced eating while supporting a positive body image?

A: Create a body positive family space that values well-being, diversity in body sizes and self-acceptance. Instead of focusing on body size, shift the conversation to how food nourishes the body — providing energy, supporting growth, and improving sleep, mood and strength. Encourage mindful eating (eat together, at a table without screens), and help your child slow down so that they can learn their hunger and fullness cues and quiet food noise. This helps kids build a positive relationship with food, while also making good choices for their health.

Q: How do food access and affordability impact eating habits? 

A: Access to nutritious food can be limited in food deserts, where fresh produce and whole grains are scarce. Transportation barriers may also prevent families from reaching stores that offer these foods. Sometimes whole foods can cost more than processed foods that are quick and more appealing for kids.

To overcome these challenges:

• Use community resources: Programs such as the Food As Medicine program at Children’s Colorado provide free nutrition education, tips for budget-friendly meals and shopping advice. Any family that visits Children's Colorado can be referred to this program through Resource Connect. You can also search for more community resources in your area through our resource hub. 
• Explore food assistance: Look into local food pantries and public assistance programs like the Women, Infants and Children (WIC) Program and the Supplemental Nutrition Assistance Program (SNAP), which help make foods more affordable. 
• Buy in bulk: Purchasing in bulk and storing food in your own containers can save money compared to buying prepackaged items.

By taking advantage of these strategies, you can make balanced eating more accessible and affordable.