Better Choices: Easy Food Swaps to Help Kids Eat Healthier

Making healthier food choices for kids can be a challenge, especially when they’re surrounded by tempting snacks and sugary treats. But with a few simple food swaps, you can help your child develop healthier eating habits that will last a lifetime. In this article, we’ll explore some easy food swaps that you can make to provide your kids with better choices.

Better Choices of Sugary Cereals to Swap for Healthier Alternatives

Start the Day with a Nutritious Breakfast

Many popular breakfast cereals marketed to children are loaded with sugar and artificial colors and flavors. Instead of these highly processed options, choose cereals made with whole grains and low in sugar. Look for options that contain at least 3 grams of fiber per serving and fewer than 6 grams of sugar. Another great option is to make oatmeal with fresh fruit and nuts or seeds. This will provide a more nutritious and filling breakfast for your child.

Offer Healthy Snacks Instead of Junk Food

Encourage Your Child to Choose Healthy Snacks

Junk food is often high in calories, sugar, and unhealthy fats, which can contribute to obesity and other health problems. Instead of offering junk food, encourage your child to choose healthy snacks like fresh fruit, vegetables, nuts, and seeds. If your child prefers something sweet, try making homemade fruit popsicles with fresh fruit and low-fat yogurt or offer dried fruit as a sweet treat.

Swap Sugary Drinks for Water or Low-Fat Milk

Choose Drinks That Hydrate and Nourish

Sodas, fruit juices, and other sugary drinks are some of the biggest sources of added sugar in children’s diets. Instead of these drinks, offer water or low-fat milk, which will provide essential nutrients like calcium and vitamin D. If your child doesn’t like the taste of plain water, try adding fresh fruit slices or herbs like mint or basil for a flavorful twist.

Choose Lean Proteins Instead of Processed Meats

Provide Your Child with High-Quality Protein

Processed meats like hot dogs, sausages, and deli meats are often high in sodium and unhealthy fats. Instead of these options, choose lean proteins like grilled chicken, fish, or tofu. These options will provide high-quality protein without the added sodium and unhealthy fats.

Swap White Bread for Whole Grain Bread or Wraps

Choose Nutritious Carbohydrates for Your Child

White bread and other refined grains lack important nutrients like fiber, which can contribute to digestive problems and other health issues. Instead, choose whole grain bread or wraps for sandwiches. These options provide more fiber and other nutrients that can help your child feel full and satisfied.

Making small changes to your child’s diet can have a big impact on their health and well-being. By choosing healthier options and encouraging your child to make better choices, you can help them develop healthy habits that will last a lifetime. Use these food swaps as a starting point and keep experimenting with new and nutritious foods to keep your child interested and excited about eating well. With a little effort and creativity, you can provide your child with the nourishment they need to thrive.

Our out the topic Eat Well in our book Some Rules For Kids, available now on

“Dietary Guidelines for Americans.” U.S. Department of Health and Human Services. Accessed March 9, 2023.

“Healthy Eating for Children.” American Heart Association. Accessed March 9, 2023.

“Healthier Food Swaps for Kids.” Healthline. Accessed March 9, 2023.

“Healthy Eating for Kids.” Mayo Clinic. Accessed March 9, 2023.

It’s important to note that these food swaps are just a starting point. Every child is different, and what works for one child may not work for another. It’s also important to involve your child in the process and make healthy eating a fun and enjoyable experience. By taking a positive and supportive approach, you can help your child develop healthy eating habits that will last a lifetime.

In conclusion, making healthy food swaps is an easy and effective way to help your child eat better. By swapping sugary cereals for healthier alternatives, offering healthy snacks instead of junk food, choosing lean proteins instead of processed meats, and swapping white bread for whole grain options, you can provide your child with better choices. Encourage your child to drink water or low-fat milk instead of sugary drinks, and involve them in the process of choosing and preparing nutritious meals and snacks. By working together, you can help your child develop healthy eating habits that will set them up for a lifetime of good health.