How to Get Kids to Eat Healthy Dinners

We all know that kids need certain nutrients in their diet to grow up healthy. What might come as a surprise, though, is that food plays an important role in the development of healthy teeth and gums, too. What you feed your children for dinner can directly impact the health and strength of their growing teeth, making it all the more important to get them on board with healthy meal choices.

If you’re looking for nutritious dinner ideas that support your children’s oral and general health, try incorporating these foods into their diet:

1. Chicken. This lean meat is a good source of protein, which is essential for maintaining healthy tissues. Chicken is also rich in phosphorus, one of the minerals that gives your child’s teeth their strength.

2. Milk. We all know how important calcium is for building strong bones and teeth, and milk is loaded with the stuff! Make sure your kids have at least one serving of calcium with every meal.

3. Cheese. With so many varieties to choose from, it’s easy to find a cheese your child will like. This calcium-rich food helps to stimulate saliva, which is important for keeping the mouth clean and washing away food debris and harmful bacteria.

4. Fish. This healthy food is good for more than your child’s heart. Fish is full of vitamin D, a mineral necessary for absorbing the calcium and phosphorus your kids need for strong teeth. Vitamin D can also help to guard against gum disease and tooth decay.

5. Vegetables and fruits. These are packed full of healthy antioxidants, vitamins and other goodies, but choose carefully. Load your kids’ plates up with crunchy fruits and veggies, like carrots, apples and celery, as these have a scrubbing effect on the teeth that removes plaque and bacteria. Bananas and berries are better enjoyed in moderation, as they tend to be higher in sugar.

6. Leafy greens. Foods like kale, spinach, collards, and turnip greens are rich in vitamin K, which has been shown to improve the health of bones, teeth and gums.

Struggling to get your kid on board with healthy eating? Here are some kid-friendly dinners, lunches, breakfasts and snacks that your little ones might enjoy:

• Rolled oats. This is a great way to start the day, and it can be customized to your kids’ tastes and health needs. For example, you can make it with different types of milk, top it with their favorite chopped fruits and nuts, and add some chocolate chips or maple syrup to satisfy a sweet tooth. Surely that’s not good for their teeth, you ask?! Well, the reality is that kids just love sweet things. Provided that sugar is enjoyed in moderation, and your kid practices excellent oral hygiene, then there’s no harm in making a healthy meal more enticing with a little touch of something they love. 
• Chicken salad. This is the perfect way to use up leftover roast chicken from dinner. Stuff it in a pita pocket with some veggies and a tasty dressing for a lunchbag-friendly meal, and add some grape tomatoes on the side for extra nutrients. 
• Healthy pizza. When you think about it, pizza has all the potential to be a balanced, healthy meal – it’s the extra salt and fat added to store-bought or restaurant pizzas that give it a bad name. For a healthy spin on their favorite food, get the kids together and make a pizza with homemade sauce, roast chicken, low-fat cheese and veggies. They’ll be so excited for pizza night that they’ll have no idea you’ve tweaked the recipe.
• Yogurt parfait. Unsweetened yogurt is an excellent choice for oral and general health. Make it kid-friendly by layering it in a glass with their favorite fruits and nuts, and adding a sprinkle of cinnamon or chocolate dusting. 
• Banana bread. If your kid has an unbeatable sweet tooth, banana bread is a great alternative to candies and cakes. Make it ahead of time so it’s always on hand, and use ripened bananas for extra sweetness. 

It’s not always easy to get kids in the habit of eating healthy foods, but keep making healthy options available. With patience, consistency and a little creativity, you can help your children to develop a good relationship with nutritious food that will set them up for a lifetime of great health. For more tips on how to keep your family healthy, visit the Colgate Oral Care resources.

Kids need lots of nutrients, vitamins and minerals to support healthy growth and development. For example, calcium is not just important for healthy teeth, but also for the development and growth of their bones. 

Fussy eating is common in younger kids as they learn about all the different foods out there. They tend to favor bland, “safe” foods like noodles or bread, and might find strong or unfamiliar tastes and textures to be unpleasant. And of course, most kids love sweet things, which aren’t great for their oral or general health. Try as parents might, it can be hard to steer kids away from these tasty treats and towards healthier – but less pleasing – foods like vegetables. 

The best way to encourage healthy eating is to introduce a wide range of healthy foods as early as possible during the weaning process. Children also develop better eating habits if they grow up eating family meals together at set times, as opposed to eating in front of the TV or on the go. If you have a fussy older child, patience and consistency are key. Having standoffs rarely works in the long term and can encourage negative eating habits, so take away the element of conflict and collaborate with your child instead. Work together to pick out healthy foods they’d like to try and get them involved in the meal planning and cooking process. Praise them for their efforts and never force them to eat something they truly don’t like, as this can create food anxiety. 

Completely restricting a food is a great way to make your child want it even more! Instead, allow all foods in moderation, even sweet foods, and emphasize the importance of balance. This will help your child to build a healthy relationship with food and learn how to regulate their own diet as they get older. 

Oral Care Center articles are reviewed by an oral health medical professional. This information is for educational purposes only. This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your dentist, physician or other qualified healthcare provider.