Happy, Healthy Kids

Feel-good food and less stress around the table? Yes, please. Wellness expert Sabrina Rudin shares her family-friendly tips to create healthy habits that start from childhood.

A head start on health

Every parent knows the dinner drill: picky eaters, jam-packed schedules, and rising food costs can turn mealtime into a battleground. While fast food and processed meals may seem like an easy solution, making sure your kids are eating whole foods and getting adequate nutrition is crucial for healthy growth and success later in life.

From bone and muscle growth to brain development, the benefits of a healthy childhood diet are clear. Without adequate nutrition, kids can be at risk of chronic health conditions, stunted growth, and even slowed academic achievement. And the effects of developing a diverse palette don’t just stop at childhood—research has shown that early experiences with different meals affect food preferences later in life. 

Of course, getting a healthy meal on the table is only half the battle. After all, kids can’t get nutrition from food they refuse to eat! One study on the prevalence of picky eating in childhood found that 40 percent of children who struggle with limited food preferences will do so for more than two years. 

For kids, familiarity is key, and research shows that repeated exposure to a variety of foods early on results in increased acceptance and consumption, making early childhood a precious window to introduce a variety of healthy foods.

You are what you eat

So, how do parents begin to train fickle eaters into well-rounded diners? As a mother and founder of Spring Cafe Aspen, writer and wellness entrepreneur Sabrina Rudin is all too familiar with the challenges of raising a healthy family in a busy world. Luckily, the importance of a well-rounded diet was instilled in her from an early age. 

“My mother raised me on the core belief that we are what we eat,” she says. “The knowledge that food is medicine and nourishment and is central to well-being is the single most valuable gift I have ever been given.”

When it comes to her family, Rudin sees her kids as “mini adults,” and prepares one meal that satisfies everyone at the table. She notes that not providing separate kids’ meals during dinnertime teaches them good habits, and that “children love flavor, spice, herbs, and interesting meals! Taste buds are made, not born, so start them young on flavorful, nutrient-dense food.”

For parents that feel overwhelmed at the prospect of overhauling the family’s mealtimes, Rudin notes that new routines don’t have to be all or nothing, noting that “small, intentional steps are the foundation of a healthy life—that’s how you build consistent habits and take control of your health.”

Beyond the kids’ menu

One of Rudin’s goals is to show that healthy food never has to be boring. In fact, it doesn’t even have to be intimidating! Sometimes, developing a diverse palette is as simple as swapping a new ingredient for a familiar favorite, like Rudin does in her home with tofu and chicken. “Tofu is such an underrated food, high in plant-based protein and calcium,” she says. “You can do anything with tofu that you do with chicken, so my kids eat it frequently in stir fries, rice bowls, soups, and simply grilled.”

Another family favorite is a platter of “cucumbers, peppers, carrots, and radishes with homemade hummus, tahini, or vegan ranch. They are always devoured after school and before sports.” Adding things like spinach, avocado, and banana to blended soups and smoothies is another easy way to get a boost of vitamins without the fuss.

And remember, when it comes to introducing kids to new foods, the first (or third) time may not be the charm! Research shows that it can take 10 to 15 tries for a child to decide whether they like something, so encourage small bites of new foods and don’t get discouraged.

To keep things running smoothly at home, Rudin says that “spending a little time each week prepping your produce and ingredients goes a long way.” She recommends keeping things like cooked rice, stewed beans, and prepped fruits and vegetables on hand during the week for easy salads, bowls, and smoothies. 

With healthy options on hand, snacks and meals mean less stress for kids and parents. Prepping ingredients can also help older kids whip up an easy snack for themselves, giving busy parents some time back in their day.

Setting the table for success

Habits that create healthy eaters can also start before mealtime even begins. Getting your kids involved in the whole process, from meal planning and shopping to setting the table, can give them a sense of autonomy and make them feel like a valuable part of the family. Some research even suggests that picture books that feature fruits and vegetables can encourage kids to accept new foods, so dust off those cookbooks and find a recipe to make together!

Approaching food as an investment in your family’s health and well-being is a cornerstone of helping your children cultivate a healthy relationship with food while also proving that mealtimes can be important opportunities to connect as a family.

Rudin suggests involving kids in different aspects of the food process:

• shopping
• cooking
• making menus

“My kids love to come to the farmer’s market every week, so they choose their veggies and get excited about making them,” she says. “Buying our food from local farmers helps connect us back to the Earth. It grounds children and helps foster a healthy relationship with nourishment and food.”

Helping your kids understand both where food comes from and why it matters can also help them develop a robust palette. Rudin notes that “just as we have age-appropriate conversations about race, social justice, and many other topics, food is the foundation of our health, and we need to talk about it.”

As a busy mom herself, Rudin reminds parents that it’s ok to start small! She notes that meaningful change can come from small goals, like “replacing a packaged snack with a homemade version, swapping generic produce for organic versions (especially ones on The Dirty Dozen), or committing to cooking a new veggie recipe for three meals during the week.”

By approaching meals with teamwork and curiosity, kids can learn that nourishing the body is directly related to nourishing the soul. “Eat with your children and commit to a family meal once a week,” says Rudin. “After all, eating is a learned behavior and an act of community.”

With a few simple swaps, an investment in good ingredients, and some hands-on education, your kitchen table can go from a hub of dinnertime dilemmas to family-focused fitness in no time.

This article was originally published in the September-October 2026 issue of alive magazine (US edition).