Getting Your Kids To Eat Real Food

Now that you know how to tell the difference between foods that harm your child’s health and those that promote it, you’re probably wondering how to get your kids to actually eat the healthy stuff. Easier said than done, right? But don’t worry—I’ve been there, and I’ve got you covered with all the tips and recipes you need!

1. Clean Out Your Pantry Together

Start by going through your pantry and taking a close look at the ingredients in your food. If you find items with long ingredient lists or unfamiliar ingredients, consider replacing them when they run out. You can even make it a fun project with your kids—donate unwanted items and use it as an opportunity to teach them about the importance of healthier choices.

Also, pay attention to added sugars and food dyes. If a product has more than 10 grams of added sugar, it’s likely messing with your kid’s blood sugar levels and mood. If you’re feeling motivated, create a household rule—like no artificial food dyes, no Red 40, or no high fructose corn syrup. (This is optional, but it’s a nice way to set boundaries around unhealthy ingredients.)

2. Hit the Grocery Store With a Purpose

Next time you head to the store, make it a family activity. Together, find healthier replacements for the snacks you know are less nutritious. There are so many delicious options out there now—this shouldn’t be too difficult! Let your kids pick out new items they’re excited to try, so they feel involved in the process.

3. Go Slow, but Stay Consistent

Getting your kids on board with healthy eating can be the toughest part. My best advice? Go slow, include them in the process, and educate them on why these changes are important. Talk about the effects of chemicals, preservatives, and artificial dyes on their bodies and how eating real, wholesome food helps them feel better and stay healthy.

You might encounter some resistance—kids can be sneaky! They might sneak unhealthy treats or buy their own junk food. That’s OK. You’re not the “food police”—just gently educate them and help them understand how different foods make them feel. Remember, kids’ brains aren’t fully developed until age 25, which means the addictive nature of sugar and artificial flavors affects them more than we realize. But with time, they’ll get used to real, natural flavors.

4. Be the Role Model

If you want your kids to ditch the junk food, you need to commit to doing the same. Practice what you preach by eating healthy in front of them. Grab an apple or some fresh veggies and snack on them during the day. Your kids are watching—and when they see you eating healthy, they’ll be more likely to follow your example.

For toddlers, try weaning them off processed snacks like puffs and fruit squeezies. Instead, peel an orange or cut up an avocado in front of them and talk about how delicious and healthy these foods are. They will likely ask you for a piece. From the start, avoid giving your baby things like shelf-stable baby snacks, puffs, or packaged treats. These foods have zero nutritional value and just get your kid accustomed to eating fake food. The longer you can keep your baby off sugar- and preservative-filled snacks the better, and the better chance they have of developing an adventurous palate. 

5. Get Creative With Healthy Snacks

Healthy snacks don’t have to be boring. For an after-school treat, try making “apple donuts.” Simply slice an apple, spread with nut butter or yogurt, and top with sprinkles or chocolate chips (make sure they’re dye-free!). Another favorite in our house is “sour sticks”—sliced apples with lemon juice and a pinch of salt.

You can also make simple but delicious snacks like guacamole (mashed avocado with a squeeze of lemon, garlic powder, black pepper, and Himalayan salt) and pair it with veggie sticks or tortilla chips. Freshly squeezed orange juice poured into little gummy molds can become little “candy” ice drops in any shape that will delight your kids. Add some coconut water to any freshly squeezed juice, a tablespoon of raw honey and pour into popsicle or ice cube molds (or even cups!) for an instant refreshing treat that you don’t need to limit. You can use a hand squeezer for some of these or pick up an inexpensive juicer on Amazon.

6. Prepare Healthy Snacks in Advance

A big part of success on this journey is being prepared. Always have healthy snacks ready when your kids get home from school or when they’re hungry. If you have older kids, make it easy by keeping containers of pre-cut fruit and veggies in the fridge—grapes, cucumbers, berries, or orange slices. For younger kids, make snack time fun with cute snack trays filled with healthy treats like sliced fruits, veggies, and homemade dips (like avocado oil mayo or organic ketchup). Kids love fruits, they really do. An easy after-school treat, especially in the summer, is frozen fruit. My kids’ favorites are frozen cherries, frozen green grapes, and frozen watermelon cubes on a stick!

7. Turn Food Prep Into Fun Family Time

As my own mother always says, “kids love novelty.” Slice up carrots or sweet potatoes, boil or fry them, and use them as toppings for a salad or a snack. Make it fun by creating fruit or veggie skewers together. The more fun and engaging you make food prep, the more likely your kids will be excited to eat it.

For a quick treat, blend frozen mango with a splash of lemon and a bit of honey for a 5-minute sorbet. Put it in little Dixie cups and store them in the freezer for an easy popsicle option.

8. Keep Talking About the Benefits

Remind your kids that Hashem created an abundance of beautiful fruits and vegetables, each one packed with nutrients that help our bodies grow and function properly. Once they understand how important these foods are, they’ll be more likely to turn down processed snacks. Trust me, the change can happen quickly. Within just a few weeks, you’ll start to see a calmer, healthier, and happier kid. Who doesn’t want that?

For some more recipe ideas take a look at some of my family’s favorites below!

Confetti Cupcakes 

These are gluten free, but they definitely don’t taste like they are! These didn’t even last a week in my house when I made them for the first time. Exchange the oat and almond flour for two cups of unbleached white flour for a non-organic version!

Ingredients: 

2 eggs

1 cup almond flour

1 cup oat flour

1 tablespoon baking powder

1 teaspoon baking soda

1/4 cup avocado oil

1/2 cup coconut sugar mixed with 1/4 cup pure maple syrup diluted with 3 to 4 tablespoons of filtered water

1 teaspoon cinnamon

1/4 teaspoon sea salt

1 teaspoon pure vanilla extract

1/2 cup dye free sprinkles

Directions:

1. Preheat your oven to 350 degrees Fahrenheit. Line a muffin pan with paper liners.

2. Add eggs and sugars to the bowl of a stand mixer and mix on high until color is light and mixture is frothy.

3. Add the rest of the ingredients. If the mixture is not runny enough, you can add some cashew milk.

4. Scoop into muffin tins and bake in preheated oven for around 25 minutes.

Homemade Fruit Leather

This is the perfect recipe to stick in the oven while the kids are at school so they have something yummy, dye-free, and sweet to munch on when they come home!

Ingredients:

2 cups of mango or strawberries (really any fruit of your choice can work, these are just the sweetest)

1 teaspoon lemon juice

1 teaspoon raw honey 

Directions:

1. Preheat the oven to 170 degrees Fahrenheit. Line a baking sheet with parchment paper.

2. Puree the fruit in a blender or food processor until it’s very smooth.

3. Add the lemon juice and honey and puree again.

4. Spread the fruit puree onto the lined baking sheet. Dehydrate fruit leather in the oven for around four hours, until the center is not sticky to the touch.

5. Remove from the oven and let the fruit leather cool completely on the baking sheet.

Homemade Gummy Bears 

Ingredients:

1 cup blended fresh or frozen fruit (only use one kind per recipe; some fruits you can use are strawberries, pineapple, grapes, kiwi, mango or watermelon)  

1 packet (.5 ounce) unflavored gelatin 

3 tablespoons lemon juice 

2 tablespoons raw honey or agave

Directions:

1. Add fruit to blender and blend until completely smooth. 

2. In a small container, sprinkle gelatin evenly over lemon juice, then stir thoroughly until there are no dry grains visible. Let sit for a few minutes. 

3. While the gelatin sits, combine fruit purée with honey or agave in a small saucepan over low heat, and stir until combined. For strawberries, grapes, and watermelon, do not bring to a boil. For pineapple, mango, and kiwi, heat up the mixture to a low boil for around eight minutes. 

4. Add gelatin and lemon juice mixture to the fruit puree, and stir until it’s completely dissolved. Remove pot from heat and let it cool. 

5. Use a dropper to fill up your gummy molds, then transfer to the refrigerator to let it set for at least two hours or overnight. Then enjoy your dye-free gummies!