Healthy Eating Tips + Printable Chart

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This is a sponsored conversation written by me on behalf of Horizon Organic. The opinions and text are all mine.

Choosing healthy foods can sometimes be hard for little kids who base their choices of 2 factors. Does it taste nice? Does Mommy or Daddy eat it?

The experts advise that we should be eating a rainbow of fruits and vegetables. So to complement this idea I made a lovely chart for the little ones to track their fruit and vegetable eating and then parents can select at the end of the week an appropriate treat or reward for a full or almost full chart.

The chart has attractive rainbow colors and a set of 3 fruit and 3 vegetable icons. I have made an apple and a banana as a main icon for the fruit as these seem to be the most accepted by a wide variety of kids.

Download the printable weekly chart here and the sets of fruit and veggies here (you will need to print 2 of these).

I used these self adhesive velcro dots to secure the fruit circles to the chart. Tip: Make sure you use the same sides for all the fruit and veg disks!

I also laminated the disks to ensure a more durable chart overall.

Ideas to encourage Kids to eat healthier:

  • If you let your children watch TV use programs that encourage healthy eating.
  • Use special colorful plates and bowls for serving fruit and veggies.
  • Include fruit and veggies in every meal. For example, add chopped, grated or pureed vegetables to pasta sauces, meat burgers, frittatas, stir-fries and soups, and add fruit to breakfast cereal.
  • Add chopped or pureed fruit to plain yogurts at snack time. A ripe banana brings tons of goodness and sweetens.
  • Make a fruit smoothie with fresh or frozen fruit; blend it with milk or yogurt. (I have also added things like maca or organic cocoa in such smoothies!)
  • Juice fruits in a home juicer and make popsicles for those warm days
  • Most importantly keep fresh fruit available for the kids and try to lead by example by eating some yourself!

Food for thought

  • Choose organic as much as possible and support your local markets.
  • Eat what is in season! mmm, watermelons…
  • Try to avoid processed goods and items that contain sugars. (Fruit roll ups do not count as a fruit serving.)

Follow Horizon Organic for coupons and ideas for family fun! on Facebook, Twitter or Pinterest.

Follow Horizon Organic’s board Healthy Living on Pinterest.

This is a sponsored conversation written by me on behalf of Horizon Organic. The opinions and text are all mine.

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This post may contain affiliate links (disclosure here)
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