September 2026

 

September is National Childhood Obesity Awareness Month, and it’s a good time to talk about children’s health.

But I think we need to make the conversation bigger than food and weight.

When we talk about helping children develop healthy habits, we aren't talking about putting kids on diets, making them worry about their weight, or labeling foods as “good” and “bad.” We’re talking about giving children the tools they need to take care of their growing bodies and developing brains.

Healthy childhood habits include nutritious food, movement, sleep, screen boundaries, mental health, and plenty of time for connection and play.

In other words, healthy kids need more than a healthy plate.

Start with Food, Not Food Rules

Nutrition is an important part of childhood health, but healthy eating doesn't have to mean complicated recipes, expensive ingredients, or a refrigerator full of foods nobody wants to eat.

The USDA’s MyPlate guidance recommends offering children a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives while choosing foods and beverages that are nutrient-dense and lower in added sugars, saturated fat, and sodium.

One of my favorite ways to make this practical is to think about adding variety rather than restricting food.

Instead of: “Don't eat that.”

Try: “What could we add to make this snack more filling?”

For example:

• Apple slices with peanut or nut butter
• Greek yogurt with berries
• Carrots, cucumbers, or bell peppers with hummus
• Cheese and fresh fruit
• Banana with peanut butter
• Hard-boiled eggs and fruit
• Air-popped popcorn
• Whole-grain crackers with cheese
• Trail mix with nuts, seeds, and dried fruit
• Smoothies made with fruit, yogurt or milk, and spinach

The goal isn't to make every snack perfect, but rather to give kids plenty of opportunities to experience different foods and learn what helps them feel satisfied and energized.

Make Healthy Snacks Easy to Grab

One of the simplest things we can do is make nutritious choices convenient.

The USDA suggests keeping things like cut-up fruits and vegetables, yogurt, nut butters, and whole-grain crackers readily available so children have options they can grab themselves.

Try creating a kid-friendly snack station in the refrigerator or pantry. You could keep:

• In the refrigerator
• Washed grapes or berries
• Apple slices
• Baby carrots
• Cucumber slices
• Cheese sticks
• Yogurt
• Hard-boiled eggs
• In the pantry
• Whole-grain crackers
• Popcorn
• Nuts or seeds
• Unsweetened dried fruit
• Low-sugar granola
• Whole-grain pretzels

Then let kids combine foods themselves.
For example: The “Snack Plate”

• One fruit
• One vegetable
• One protein
• One grain or crunchy option

It doesn't have to be fancy. In fact, the less complicated, the better.

A Few Easy Meal Ideas

Healthy family meals don't have to take an hour. Here are a few easy combinations that can become weeknight staples:

Build-Your-Own Taco Bowls

Start with brown rice or another whole grain and add:

• Black beans or lean ground meat
• Corn
• Tomatoes
• Avocado
• Lettuce
• Salsa
• A little cheese

Let everyone build their own bowl. Kids are often more willing to try foods when they have some control over what goes on their plate.

Snacky Dinner

Sometimes dinner can simply be a collection of foods.
Try:

• Turkey or chicken
• Cheese
• Whole-grain crackers
• Fresh fruit
• Cucumbers or carrots
• Hummus

Put everything on a large platter and let everyone make their own plate.

Breakfast-for-Dinner

Eggs, whole-grain toast, fruit, and yogurt can make a perfectly good dinner. Add some vegetables to the eggs or serve fruit on the side. Simple counts.

Sheet-Pan Chicken and Vegetables

Put chicken breast or thighs, chopped vegetables, and potatoes or sweet potatoes on a sheet pan. Add olive oil and your favorite seasonings and roast until cooked through. Minimal dishes. Minimal effort. Everyone wins.

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Jessica