National Parents’ Day 2025: How Parents Shape Healthy Eating Habits In Their Children

Have you ever wondered why kids often prefer chips over salad or why some families naturally choose home-cooked meals over takeout?” A lot of it comes down to what they see at home. Children tend to mimic their parents’ behaviour, including their eating habits, not just their general habits.

When parents reach for fresh fruits, colourful veggies, and home-cooked food, children eventually begin to do the same. However, when packaged snacks and sugary treats become the norm, those habits also stick. The way we eat as adults often begins with what we were taught or shown as kids.

On this National Parents’ Day, which is observed on the fourth Sunday of July every year, we spoke to different experts to understand how parents shape healthy eating at home.

How Parents Shape Healthy Eating at Home

“Children learn how to behave and what to eat by observing their parents. This natural inclination allows parents to have a high level of control over what their children eat. If parents opt for healthy, wholesome foods regularly and shun junk food, their kids tend to do the same,” said Dr Jitendra Jain, Senior Consultant – Department of Neonatology, Cocoon Hospital, Jaipur. According to a 2021 study, making changes to eating habits early on, particularly during childhood, is associated with better health and decreased risk of disease in adulthood. Of the eating behaviours influenced by the home environment, how often individuals dine out is one that is particularly impacted.

Parents have the unique ability to instil a love for healthy eating, including green vegetables, rather than leaving that influence to others, such as persuasive advertisers.

“By stocking their refrigerators with wholesome, nourishing foods, parents help children grow up surrounded by healthy options, developing a taste for them from an early age. On the other hand, keeping junk food at home sends the wrong message and can encourage unhealthy choices,” added Dr Jain.

Indian parents, in particular, should recognise the powerful role they play in shaping their children’s dietary habits. A parent’s commitment to healthy eating can pave the way for lifelong nutritious choices in their children. And it’s never too late to begin.

Also Read: Mental Health Matters: A Parent’s Guide To Navigating Screen Time And Children’s Mental Health

How Can Parents Forge Healthy Eating Habits In Children?

“Parents can foster healthy eating habits in their children by setting a good example,” said Dr Megha Aggarwal, Ex-Nutritionist – Lok Nayak Hospital, New Delhi.

1. Be a Role Model

Children often mimic their parents’ eating habits, so make sure you’re enjoying healthy foods yourself. Hence, show enthusiasm for fruits and vegetables. 

2. Involve Children in Meal Preparation

Let them assist with age-appropriate activities, such as washing vegetables, stirring ingredients, or setting the table.

3. Offer a Variety of Healthy Foods

Introduce colourful and different shapes of fruits and vegetables. 

4. Make Healthy Choices Easy

• Keep healthy snacks, including fruits, vegetables, and yoghurt, readily available.
• Restrict sugary beverages and processed treats.

5. Create a Positive Mealtime Environment

Share meals with the family and make mealtime enjoyable. 

6. Educate About Nutrition

Teach your child about the benefits of healthy nutrition and healthy eating habits. Encourage them to make healthy decisions.

7. Be Patient and Persistent

• It takes time for children to develop new eating habits. 
• Continue offering a variety of healthy foods and celebrate small victories. 

8. Other Tips

• Avoid using food as a reward or punishment.
• Encourage mindful eating.
• Consider having regular snack times to establish a routine.
• Be aware of cultural influences and incorporate family traditions related to food.

How To Avoid Children From Unhealthy Food Consumption?

“Children learn what they live, and eating habits are no exception. Parents are their first and most influential nutritionists. In today’s fast-paced world, convenience foods are everywhere. While not all are harmful, their impact depends on how frequently and mindfully they are consumed,” said Muffazal Lakdawala, Founder of Digestive Health Institute (DHI), Director, Sir HN Reliance Foundation Hospital, Mumbai.

Healthy eating relies on balance, awareness, and consistency. A colourful, balanced plate shared at the family table can teach moderation, variety, and the joy of eating together.

However, increasing reliance on processed snacks and fast foods is disrupting this balance. That’s why equipping parents with practical nutrition knowledge is essential, as children tend to mirror mindful adult behaviours.

“In my experience, working with entire families creates a ripple effect of wellness. Simple, everyday habits like eating together, involving kids in grocery shopping and meal prep, making fast food and sweets an occasional weekend treat, and encouraging five servings of fruits and vegetables a day can make a big difference,” added Dr Lakdawala.

Bottomline

Health starts at home, but grows stronger with school support. Together, families and educators can help children build lifelong, sustainable eating habits. When health becomes a shared value, it turns into a joyful lifestyle, not a chore.

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]