Healthy Balance for Happy Kids This Month

Hello Families,

October is here—bringing cooler days, colorful leaves, and the excitement of candy-filled celebrations at the end of the month! This season is all about balance—balancing school routines with fall activities, balancing family fun with healthy habits, and yes, balancing the sweets that seem to pile up as Halloween approaches.

Parenting isn’t about perfection—it’s about finding that middle ground where kids can make memories, enjoy the season, and still grow strong and healthy. This month, we’re focusing on two common challenges for families: helping children manage treats in moderation and supporting kids who may be picky eaters. Together, we’ll share simple strategies to help keep this season joyful, healthy, and balanced.

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How to Help a Picky Eater: 10 Tips From Dr. Martin!

Many kids go through a picky eating stage. It can be hard for parents, but it’s very normal. Here are 10 easy ways to help your child try new foods.  Try to teaching healthy eating habits to your child early!

1. Stick to a Routine

Serve meals at the same time every day. Limit/avoid the snacking! This helps kids feel hungry at meal time and they are less likely to ask for snacks all day.  Most of us only need three meals a day!

2. Don’t Pressure Them

Don’t force your child to eat or use bribes like “one more bite gets dessert.” Let them choose what and how much to eat from the foods you offer.  Mealtime should be fun and pleasant.  Please try not to distract children from being present in the moment by allowing electronics/television at mealtimes.

3. Be a Good Example

Kids copy adults. If they see you eating fruits and veggies, they may want to try it too.

4. Make One Meal for Everyone

Don’t cook different meals for each child. Offer one meal with at least one food your child already likes.  If your child knows you will make him/her their favorite meal- why would they need to try something new? Our kids are so smart!

5. Let Them Help Cook

Kids are more likely to taste food they helped make. Let them stir, wash veggies, or choose toppings.

6. Make Food Fun with presentation and a story!

Use fun shapes, colors, or smiley faces. You can also use divided plates if they don’t like foods touching.  I used to tell stories about vegetables and tell my little ones they were dinosaurs eating broccoli trees!  

7. Mix New with Favorites

Offer one new food along with foods they already enjoy. This helps them feel safe while trying something new.

8. Serve Small Portions

Don’t give big amounts of new foods. A small bite is less scary.

9. Use Dips and Sauces

Kids love to dip! Try hummus or tzaziki /yogurt or a healthy sauce with veggies or new foods.

10. Talk About Food

Use fun words to describe the food you’re cooking like “crunchy,” “sweet,” or “colorful.” This builds interest.

When to Worry:If your child isn’t growing or refuses almost all foods, talk to one of our providers!  Appointments can now be booked online!

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Remember: balance matters more than perfection. Whether it’s Halloween candy, dinner vegetables, or daily routines, small, consistent steps create healthy habits that last.

Happy October CC4K families!