Nutrition Toolkit | Healthy Kids Resource Center | Extension

fruits and vegetables arranged in a rainbow

Eating Smart

Eating smart teaches children to make healthy choices in situations that they have control over, such as snack time. While parents determine foods children eat at meals, it is important to empower young children to make healthy choices when it is their turn to choose (e.g., snacks). This includes helping children understand what healthy means; teaching MyPlate and how to get a balanced snack; teaching children that some foods can be eaten daily and others only once in a while.

two boys and a girl playing a food naming game

Exploring Food

Eating a variety of foods is important for building strong bones and healthy bodies. Eating the same foods every day limits the wide array of vitamins and minerals that our bodies need. It can be difficult to get children to eat a variety of foods and they often become picky eaters. There are many ways to help children explore foods and increase taste preferences for a variety of new options.

two boys holding a large watermelon wedge

Healthy Portions

Children grow at rapid rates during the first stage of their lives but slow down year by year at a rate that is appropriate for them. Ensure that children get enough sleep, physical activity and adequate nutrition. This means serving and teaching children the right portion sizes for their bodies (not too much, not too little). The U.S. Department of Agriculture offers guidelines on how much children need at different ages, but children should also learn to serve themselves and listen to their bodies, such as learning to listen to when they are hungry and when they are full, while still maintaining snack and mealtime routines.

a girl watching her dad slice a vegetable

Engaging Children

Providing a child with family mealtime routines increases their sense of security and well-being. There are many benefits both social and health-related that a family can expect when eating together. It is important not only to include children in family mealtime dining and conversation but also in preparation such as shopping, cooking and preparing meals and snacks. Ensure that the activities children engage in are age-appropriate.

Nutrition Activities & Recipes

A variety of recipes that can be made at home with your children, healthy lunch ideas, and more.

Recipes - recipes that can be made at home with your children, including healthy lunch ideas and more
Activities To Do With Your Children - activities to help teach children healthy choices regarding food while having fun
Books to Read with Your Children - books that teach about nutrition, how to make healthy choices and trying new foods

Especially For Parents

Strategies for parents to promote healthy food choices for children

News Articles, Fact Sheets, Reports...
A Balanced Diet A balanced diet gives your body all of the essential nutrients it needs to stay active, healthy, and strong. Learn how you can balance your diet to get the energy you need throughout the day. Buffington, A., Lindsay, A. 2021, Extension \| University of Nevada, Reno, FS-21-106
Eating Healthy at Restaurants - Choose healthy items no matter where you dine Making healthier choices at restaurants can make all the difference to maintain a healthy energy balance . Lindsay, A., Buffington, A. 2021, Extension \| University of Nevada, Reno, FS-21-101
Energy Balance Energy balance is being mindful of what we eat, drink, and how much physical activity we are getting. Focusing on energy balance can lead to a healthy lifestyle. Lindsay, A., Buffington, A. 2021, Extension \| University of Nevada, Reno, FS-21-99
Go, Slow, and Whoa Foods We can help our children recognize which foods are better choices with GO, SLOW and WHOA. Buffington, A. and Lindsay, A. 2021, Extension \| University of Nevada, FS-21-86
Healthy Kids Resource Center: Policies, Procedures & Partners Section Find links to Federal and State policies and regulations Lindsay, A. and Taylor, S. 2020, Extension \| University of Nevada, Reno
Healthy Kids Resource Center: Recipes Section Packing a healthy lunchbox and other healthy ideas. Lindsay, A. 2020, Extension \| University of Nevada, Reno, IP
Healthy Tips for Families: Lifelong Healthy Habits Start at Home. Today’s children have different options for food and play than children had in the past. Sadly, many food choices contain more calories and fewer nutrients than a child needs to grow healthy. Try these 10 tips to help your family! Lindsay, A., Buffington, A. 2021, Extension \| University of Nevada, Reno, FS-21-100
Healthy Tips For Picky Eaters Exploring Food: How to Explore New Food with Preschoolers Lindsay, A., & Buffington, A. 2021, Extension \| University of Nevada, Reno, FS-21-102
Hunger & Fullness - Building Tummy Awareness It's wise for parents and teachers to talk to children about what it means to be hungry and what it means to be full. Buffington, A. and Lindsay, A. 2021, Extension \| University of Nevada, Reno, FS-21-88
Kids Win When Family Meals Are A Priority Make Mealtime Quality Time Buffington, A. and Lindsay, A. 2021, Extension \| University of Nevada, Reno, FS-21-89
Learning to Like New Foods - Cucumbers are cool Does it seem like your preschooler only wants to eat the same foods every day? Buffington, A. and Lindsay, A. 2020, Extension \| University of Nevada, Reno, FS-21-87
Physical Activity, How Much Is Enough? \| Active Kids Are Healthy Kids Just for Preschoolers and Their Families Lindsay, A. and Byington, T. 2020, Extension,\| University of Nevada, Reno, FS-20-19
Portion Sizes / Tamaño de Porciones Children need smaller quantities of food than adults do for their small bodies. USDA’s MyPlate “rule of thumb” says the serving size for a child should be ½ of an adult’s serving. Many Nutrition Facts labels do not express this. It is up to the adults in their lives to ensure the proper portion sizes. Lindsay, A., & Buffington, A. 2021, Extension \| University of Nevada, Reno, FS-21-104
Shopping with Kids Your Game Plan to Grocery Shopping With Kids Lindsay, A., & Buffington, A. 2021, Extension \| University of Nevada, Reno, FS-21-105
Snack & Mealtime Routines A regular routine of meals and snacks helps discourage eating all day, and preschoolers like it because they know what to expect. Lindsay, A., & Buffington, A. 2021, Extension \| University of Nevada, Reno, FS-21-103
Talking Positively At Mealtimes - Your Words Matter As your child's caregiver, you play the biggest role in their eating behavior. Buffington, A. and Lindsay, A. 2021, Extension \| University of Nevada, Reno, FS-21-90
Teaching Children To Make Healthy Choices - Empowering Children Through Language If young children are taught early and practice healthy choices, they will make better food choices as they grow up. Buffington, A. and Lindsay, A. 2020, Extension \| University of Nevada, Reno, FS-21-85