3 Actionable Tips to Encourage Healthy Eating and Living in Kids

As parents, teachers, and caregivers, one of the best gifts we can give children is knowledge about how to live a healthy, happy life. It’s never too early to start teaching them how to make good choices about what they eat, how they move, and how to take care of their bodies. One big reason this is so important is because, over the years, cases of type 2 diabetes among kids have been increasing. Type 2 diabetes, which used to be considered an “adult” disease, is now something kids can get if they don’t practice healthy habits. The good news? With a little education and some simple tips, we can help kids lower their risk of type 2 diabetes while improving their overall well-being. My partner has a 14 year old son. I personally have never tried to parent him, though I act a certain way about my health and I can see that rubbing off on him. Just your actions alone can me more powerful than your words.

In this blog, we’re going to talk about why it’s crucial to educate children about healthy eating and living. Plus, I’ll give you three actionable tips you can start using today to encourage healthy habits in kids. From small changes in diet to active play, each of these steps can help children build a foundation for a healthier life.

Start with Fun and Colourful Foods

One of the easiest and most enjoyable ways to introduce healthy eating to kids is by focusing on colourful foods, especially fruits and vegetables. Brightly coloured foods not only look appealing but are also packed with vitamins, minerals, and fibre—nutrients that help bodies grow strong and keep blood sugar levels in check. Fibre-rich foods like berries, carrots, and leafy greens can help prevent the sudden spikes in blood sugar that are linked to a higher risk of type 2 diabetes.

Here’s a fun activity to try: make a game out of picking different coloured fruits and veggies for meals. Challenge your child to fill their plate with as many colours as they can. You can even give each colour a “superpower.” For example:

Red foods (like tomatoes and strawberries) are good for the heart.

Orange and yellow foods (like carrots and bell peppers) support eye health.

Green foods (like broccoli and spinach) keep bones strong.

Another way to encourage eating these foods is by getting kids involved in cooking. If they help chop, stir, or even just arrange the food, they’re more likely to eat it. They can learn simple recipes like fruit salads, veggie wraps, or even smoothies with a mix of spinach and berries. Making food preparation fun gives kids a sense of control and pride in their healthy choices.

Swap Sugary Drinks with Healthier Options

One of the main contributors to type 2 diabetes is excess sugar, especially from sugary drinks like sodas, sweet teas, and juices with added sugar. Kids tend to love these drinks, but they’re often packed with sugar that can cause spikes in blood sugar and lead to weight gain, both of which are linked to a higher risk of type 2 diabetes. But don’t worry—there are tasty and healthy alternatives that kids will enjoy just as much!

Encourage them to reach for water or other unsweetened drinks as much as possible. If plain water doesn’t sound exciting to them, you can add natural flavours by infusing it with fruits like lemon, berries, or cucumber. Another option is flavoured sparkling water, which has a little bit of fizz and can feel like a special treat. Milk is also a good choice as it contains calcium and other important nutrients that help with growth, although it’s best to go with lower-fat or unsweetened versions.

If you’re trying to reduce juice intake, consider diluting it with water or choosing 100% juice without added sugar and limiting it to a small serving. By gradually reducing sugary drinks and introducing fun, healthier options, kids will start to adjust their taste buds and realise that they can satisfy their thirst without all that added sugar. Not only will this help them lower their risk of type 2 diabetes, but it’ll also give them more stable energy throughout the day!

Sugar substitutes are not always the best option. If you do go down this path, I'd recommend just one a day, though try and give them as little as possible.

Encourage Regular Physical Activity as Part of Daily Life

Physical activity is one of the most powerful ways to help prevent type 2 diabetes and improve overall health. When kids stay active, they keep their weight in a healthy range, maintain strong bones and muscles, and improve how their bodies use insulin, the hormone that controls blood sugar. For kids, the key is to make physical activity enjoyable rather than a chore.

One of the easiest ways to do this is to focus on activities they naturally enjoy. If they love to run around, play tag, or climb at the playground, encourage that! If they like to dance, put on some music and have a dance party at home. You could even turn a family outing into an active adventure—going for a hike, playing a sport together, or riding bikes are great ways to have fun while staying active.

Schools often play a role in this too by including regular physical education classes and recess. But if these aren’t happening as often as they should, look for local sports leagues or community events. Joining a team or class can also help children make friends, build confidence, and develop a lifelong love of movement.

Another idea is to limit sedentary time, such as screen time, which often leads to sitting still for long periods. Set aside certain times of the day for active play, even if it’s just ten minutes here and there. By making physical activity a natural and enjoyable part of daily life, kids are much more likely to stick with it, helping them build healthy habits that last a lifetime.

Teaching children about healthy living and eating is an investment in their future. When we take the time to help them understand the importance of balanced meals, limiting sugar, and staying active, we’re giving them the tools they need to prevent health issues like type 2 diabetes and set the foundation for a happier, healthier life. By following these simple tips—focusing on colourful foods, swapping sugary drinks for healthier ones, and encouraging regular physical activity—we can guide kids toward making healthier choices every day.

Helping children learn healthy habits isn’t about restricting or making them feel like they’re missing out. Instead, it’s about opening up a world where they can feel good, stay active, and be empowered to make choices that help their bodies. And as adults, we can lead by example and make this journey fun, supportive, and filled with positive reinforcement. With a little guidance, kids can learn that taking care of their health is rewarding and something they can be proud of!

If you yourself have any questions please leave a comment on this post, also if you want to get a jump start on your own journey to lower your own risk or start to reverse your type 2 diabetes, go here and down load my FREE PDF .