Balanced Meals for Children

Right after my middle son was born, I was diagnosed with thyroid cancer. It’s a crazy story that I’ll share in full another time, but the short version is this: I watched and waited for eight years to see if the cancer would grow before finally deciding to have it partially removed. Thankfully, everything has turned out well. Going through that experience sparked an interest in nutrition and wellness that I never saw coming—but I am so incredibly grateful for everything I learned.

About three years ago, I decided it was time to get serious about healthy eating to prevent my thyroid nodule from growing. Honestly, I was shocked at how little I knew about what it meant to eat well. After cleaning up my diet, I realized how important it is to teach our kids healthy habits from the start. Good health is the foundation of their well-being and, in my opinion, one of the greatest gifts we can give them.

Teaching Kids to Eat Well: The Plating Method

I’ll be the first to admit—I hesitated to share this because I don’t follow it perfectly all the time, especially when we’re out and about. But at home, this is the method I’ve taught my kids, and it’s become second nature to them. In the beginning, it was a bit of a challenge to get everyone on board (so much patience required, mamas!), but just remember, perfection isn’t the goal. What we’re really working on is teaching our children healthy habits they can carry with them for life. Even if they eat healthy just 50% of the time, think of the lasting benefits that will bring.

This method has roots in what I’ve learned from some amazing wellness experts like Megan Lyons, Kelly LeVeque, and Dr. Mike Israetel. I’m no expert myself, but this approach is simple and adaptable, making it kid-friendly without the hassle of counting every macro or calorie.

Here’s what I’ve taught my kids about creating balanced meals. It’s simple: every meal should consist of three things—a protein, veggies, and a healthy fat.

The three components of a balanced meal for children

1. PROTIEN: One fist-sized portion. This took some teaching because “protein” wasn’t something they instinctively understood.
2. VEGGIES: Two fist-sized portions. I’ve worked hard to show my kids how colorful and delicious veggies can be—whether it’s roasted, steamed, or raw. We talk about how each color offers different vitamins and nutrients to help our bodies grow strong. Some days they resist, but consistency is key, and now they will eventually expect veggies with every meal. 
3. HEALTHY FAT: We talk about what counts as a healthy fat. I always remind them that we often get it from the olive oil I use to cook the protein. They may not actually see it on their plates. But if they want a visual, options like nuts, olives, and avocados are great examples.

GRAIN (Optional): A half-fist-sized portion if they want it. I’ve taught them that grains aren’t necessary , but they always enjoy it when I make rice or couscous.

This method covers the essentials of a balanced meal for children without getting too technical. It provides the nutrients they need, and honestly, it feels manageable as a parent.

Balanced Meals for Children: It’s not about Perfection

This plating method isn’t about perfection—it’s about helping my kids understand what goes into a healthy meal. It also gives them the tools to make good choices on their own and teaches them a skill that will hopefully last a lifetime.

We can’t control everything, but we can try to set them up with the basics, right?

Have any of you tried something similar? I’d love to hear how it’s worked for your family or what tips you use to encourage healthy eating!

Want to hear more?

As a Dallas-based family photographer, I have the privilege of working with many amazing mamas, and I always strive to share helpful tips. Be sure to check out these other fun posts on my blog:

• Why Highland Park Presbyterian Day School is Loved by Parents!
• A Parent’s Perspective: Why Good Shepherd Episcopal School Shines
• Preschool Adventures at the Perot Museum

If you’re in Dallas and want to preserve memories that will last a lifetime, I’d be honored to work with you!