5 tips to limit junk food for kids

Be a role model for healthy eating

One of the most effective ways to limit junk food for kids is by setting a positive example. As a caregiver, being a role model for nutritious eating habits can have a lasting impact on your child’s food choices.

By Carah Tosetti, Clinical Dietician at CHOC

“Mom, can I pretty please have this candy bar?” It’s a common plea from many children when they’re at a grocery store checkout. Moments like these can leave caretakers stuck in a battle over food choices. What’s even harder is the constant marketing that targets children with bright colors, exciting flavors, and sugary packaged foods. Having clear strategies and support can help parents make healthier food choices for the whole family. This leads to more nourished children, and hopefully, fewer requests for junk food at the grocery store!

Tips to limit junk food for kids

1. Make healthy foods fun!

Eating fruits and vegetables can feel like a chore, even for adults. But, when offered in a fun and creative way, kids may jump at the opportunity to try a new food they haven’t before. Try making a snack tray using a muffin tin and filling each space with a variety of nutritious options like cut vegetables, fresh fruit, whole grain crackers, hummus dip, cheese cubes or rolled turkey slices! Kids will enjoy the variety and ability to choose.

You can also level up any fruit or vegetable by using a cookie cutter to turn apple slices into stars, space shuttles or alphabet letters to spell their names.

2. Keep healthy snacks and meals on hand

Having healthy snacks ready to go in the fridge or pantry can be a game-changer when your child is looking for something to eat. If potato chips are stocked in the pantry, that may be their go-to. Instead, try stocking the pantry with healthier options like whole grain popcorn or dried fruit with no added sugar. Pair these with pre-sliced cucumbers or cheese sticks for a balanced snack. These salty-sweet combinations satisfy different taste buds, while providing key nutrients like protein, calcium and vitamin C. When healthier options are available, kids are more likely to choose them.

Take it a step further by keeping a few “10-minute meal” options on hand. This makes it easier to prepare a nourishing meal for the family after a busy day. Simple options like pre-grilled frozen chicken breasts, 90-second seasoned rice packets and bagged salads from the produce section. This can be turned into a balanced meal with minimal effort. Having these items ready helps avoid the temptation of fast food.

3. Make homemade treats with added benefits

If your child is used to packaged treats and snacks like muffins, fruit snacks, and granola bars, why not make healthier versions at home? Homemade treats offer the advantage of being able to sneak in extra vegetables when you can! For example, you can add grated carrots and zucchini to breakfast muffins or blend spinach and beets into a fruity flavorful smoothie popsicle. These simple swaps help boost nutrition without a struggle at the dinner table. Check out the recipe at the end of this article for an idea!

4. Ask for kids’ help in the kitchen

Level up homemade snacks by having little helpers in the kitchen! While it may take patience at first — letting them crack eggs, whisk batter or pour milk —the benefits are worth it. Allowing children to take on more responsibilities builds their confidence, teaches new skills and helps them develop greater autonomy. What better way to influence a child’s ability to make healthier decisions than by having more cooks in the kitchen? It’s a win-win!

5. Set an example for children

Children tend to mimic the behaviors of the people around them, especially their caretakers. When caretakers make healthy choices —incorporating fresh produce, lean proteins and omega-3’s into their diets, kids become familiar with these foods from an early age and are more likely to embrace them. According to the Division of Responsibility Model, parents are responsible for preparing the meals and presenting them at mealtimes, while kids decide what and how much to eat. This skill develops over time, especially when caretakers consistently offer healthy food choices.

Making healthy eating a fun family effort

These helpful tips to limit junk food in kids don’t all need to be tackled at once. Start with one and make it practical for your family’s routine. The best part of meals is sharing them with loved ones—so have fun with it and make it a family effort to bring more fresh, healthy snacks and meals into your home, helping to minimize junk food. Here is an easy recipe to get started in the kitchen with your little helpers!

Recipe

Easy Zucchini Carrot Muffins

Ingredients:

• 1/2 cup grated carrot
• 1/2 cup grated zucchini squeezed very, very dry
• 2 eggs lightly beaten
• 1/2 cup mashed very ripe banana about 1 large banana
• 1/4 cup melted and slightly cooled butter or neutral oil like canola
• 1/4 cup maple syrup or honey
• 1 1/4 cups whole wheat flour
• 1/2 cup raisins or chocolate chips
• 1 teaspoon cinnamon
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt

Instructions:

• Preheat the oven to 375 degrees F and grease a mini muffin pan with nonstick spray. (I use regular Pam as I find it’s very reliable.)
• Add the carrot, zucchini, eggs, banana, butter, and maple syrup to a medium bowl.
• Gently stir in the flour, raisins (or chocolate chips) cinnamon, baking powder, baking soda, and salt.
• Divide the batter among the prepared pan, using about 1 1/2 tablespoons batter in each cup.
• Bake for 14-16 minutes or until the edges are lightly golden brown and a cake tester inserted into the center comes out clean.
• Remove from the oven and let cool in the pan for about 2 minutes. Use a paring knife, if needed, to help remove the muffins to a wire rack. Let cool and serve or store.
• Store in an airtight container for up to 3 days at room temperature, up to 5 days in the fridge or up to 3 months in the freezer. Warm slightly to serve if desired.

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References

1. Golden, Desta. “9 Strategies to get Kids off Junk Food and on to Healthy Eating.”  EcoParent Magazine, 2019 9 Strategies to Get Kids off Junk Food and on to Healthy Eating | EcoParent magazine
2. Palangian, Amy. “Easy Zucchini Carrot Muffins.” Easy Zucchini Carrot Muffins (4 Kinds of Produce!), 2024.
3. Satter EM. “The feeding relationship: problems and interventions.” The Journal of Pediatrics, vol. 117, 1990, pp-S181-S189.