Good nutrition plays a central role in supporting your child’s growth, energy, and
concentration, but let’s be honest, getting children to eat healthily can sometimes
feel like a major challenge. That said, it’s also an opportunity to build positive habits
that will last them a lifetime.
“Making informed food choices is essential in establishing healthy patterns,” says
Sonal Ratan, Dietitian at FUTURELIFE®. “A good place to start is by reading the
labels on all food packaging to ensure you're making nutritionally sound decisions for
your child. Parents are often surprised when they see how much sugar or how little
fibre or protein is in some products marketed to children,” she notes. “And
awareness is the first step toward making more mindful selections.”
Making Healthy Eating Fun
Bright, rainbow plates and playful shapes make healthy foods more appealing. Get
kids involved in creating fresh fruit and vegetable shapes, assisting in assembling
fruit kebabs, or putting together the ingredients for smoothies.
"Breakfast is an easy start. If your children enjoy cereals, try ones that have more
fibre and less sugar but still taste great, like FUTURELIFE® Oat Cereal Bits and
Multigrain Pops," suggests Ratan. It contains whole grain oat clusters & multigrain
pops together with Smart food™️ and probiotics. If they prefer toast, try high-fibre
brown bread and pair it with a protein like a scrambled egg.
Snacks are another opportunity to add more fibre and protein to their diet. Options
like yoghurt with fresh fruit and a sprinkle of FUTURELIFE® Granola Crunch, or
homemade popcorn, are great for keeping kids satisfied between meals. Staying
well-hydrated is also essential, so encourage them to drink plenty of water
throughout the day and make it easy for them to reach for it. One simple way to do
this is by personalising a reusable water bottle with their favourite stickers – this small
touch can serve as a fun reminder to sip regularly.
Simple Swaps at Lunch and Dinner
Small changes at lunch and dinner can also make a difference. Choosing whole
wheat pasta, brown rice, or a baked potato with the skin adds fibre to your child’s
diet. Lean protein helps round out meals, keeping them balanced and satisfying. And
don’t forget the vegetables. Try blending vegetables and mixing them into soups,
stews and pasta sauces – it's a simple way to add extra nutrients without fuss. Or, cut
them into fun shapes for lunch or a snack and serve with a dip like hummus or
cottage cheese to make them more appealing.
Handling Treats and Takeaways
The best approach is to plan these into your household’s weekly routine rather than
being spontaneous. Ratan shares a few tips to help guide you:
1. Make It a Shared Experience – Sit down together, talk, and enjoy the treat
mindfully. Don’t eat in front of screens or on the go.
2. Try not to use treats as routine rewards – This helps children not to associate
takeaways or treats with entitlement or emotional comfort.
3. Balance the Day – If dinner is a takeaway, keep breakfast and lunch nutrient-rich.
4. Portion Control – Split big meals and share sides. Dish the food onto a plate
where possible, rather than kids eating straight from the packet.
5. Keep it Fun and Positive – Avoid expressing guilt or negative comments about
treats. Be positive and enjoy it. Children pick up on parental attitudes, and you
want them to have a healthy relationship with all types of food.
“Balanced nutrition isn’t about perfection,” says Ratan. “Healthy eating should be
practical, enjoyable, and balanced. Remember,” she concludes, “you're not just
feeding your child today, you're teaching them to care for their bodies long-term. Any
small change now lays the foundation – some days may be better than others, and
that’s okay. The goal is to gradually make mindful eating become a natural part of
their daily life, so that it is second nature when they get older.
ENDS
WORD COUNT: 667
Press Release Disseminated on Behalf of:
Keegan Eichstadt
Marketing Manager: FUTURELIFE®
Disseminated by:
Thulisile Mhlongo
PR Account Executive: Say Watt
071 326 9830