When we think about our children's future, we most often consider their education, profession, independence, and quality of life. We invest in knowledge, activities, and experiences. Less often do we consider how profoundly this future is shaped by nutrition and daily eating patterns.
Eating habits are not innate but are formed through interaction with a child's environment. While children are born with some innate taste responses, such as greater sensitivity to bitter and very sour tastes, they develop their relationship with food through experience. What they regularly taste, what they see adults eating, and what is typical in their environment gradually becomes their way of eating [1].
This is precisely why the early period is so important. Long-term population studies show that eating patterns established in childhood and adolescence are often carried into adulthood and significantly influence the likelihood of developing obesity, type 2 diabetes, cardiovascular disease, and even cognitive function [2].
The consequences of these diseases affect not only the individual. These are chronic non-communicable diseases that are the leading cause of premature mortality in the developed world, and unhealthy eating patterns (often together with excessive body weight) significantly increase the risk of their development. The OECD estimates that diseases related to excessive body weight alone account for approximately 8.4% of all health expenditures in member countries and significantly impact economic productivity [3].
Therefore, healthy eating habits in childhood are not just a personal decision. They are a long-term investment in the health, work capacity, and quality of life of future generations.
The Hidden Cost of Unhealthy Eating in Children
The consequences of unhealthy eating patterns typically do not appear in childhood but much later. In the early years, the problem often manifests primarily as excessive body weight or poor physical fitness, while the long-term risk of chronic diseases gradually increases.
Children today grow up in an environment where sugary drinks and snacks are accessible at every turn and are often cheaper and more easily available than quality, fresh foods. In such conditions, the influence of the family environment becomes even more important. Although we have no direct influence on the broader environment, fundamental eating patterns are still formed at home. Nevertheless, parents often do not realize how decisively everyday dietary choices can affect a child's long-term health.
The extent of the problem is confirmed by the latest data from the World Health Organization (WHO). Approximately 20% of children and adolescents aged 5 to 19 years are overweight, and about 8% live with obesity. Among those under five years old, excess body weight is present in approximately 5–6% of children [4].
Slovenia is no exception. The report of the national SLOfit system, which has systematically monitored the physical development and motor efficiency of Slovenian schoolchildren for decades, shows that for the 2022/23 school year, almost a quarter of boys (24.9%) and a good fifth of girls (21.8%) face overnutrition. This means that in almost every classroom, 5–6 children are already exposed to greater risk of chronic diseases in childhood [5].
Why Is Childhood a Critical Window of Opportunity?
Childhood is a period when fundamental eating patterns are formed that often persist into adulthood. In the first years of life, preferences for tastes, perception of satiety, and the entire relationship with food develop. A child learns not only which foods they like but also what way of eating becomes a natural part of their everyday life [1].
If a child is regularly exposed to distinctly sweet, salty, or fatty tastes of highly processed foods and sugary drinks, they gradually adapt to this taste profile. Natural, less intense tastes of vegetables, fruit, or whole foods may therefore seem less attractive. Such rejection is often not a child's stubbornness but a consequence of learned eating patterns that are formed through repeated experiences in the home environment.
Children often need 8–15 (sometimes even more) repetitions before they truly accept a new food as part of their diet [6]. This is precisely why the early period is so important: eating patterns are still adaptable, and new positive experiences with foods have an extremely long-term effect. Later in life, habits are already firmly established, and changing them requires significantly more effort and time.
This developmental sensitivity of the early period requires a thoughtful approach to nutrition in the family, which in practice is reflected in a few fundamental principles.
5 Pillars of Forming Healthy Eating Habits in Children
1. Adults as Role Models
Children form their eating habits primarily by observing adults. Research consistently shows that regular consumption of vegetables, fruit, and whole foods by parents is an important predictor of children's diet. The likelihood that a child will accept a particular food is significantly higher if it is regularly consumed by adults in the family.
A child observes what adults put on their plate, whether they eat vegetables without comment, whether they eat slowly or rush. They adopt not only the choice of foods but also the way of eating, and begin to imitate this behavior.
2. Regular Meals as the Foundation for Appetite Regulation
Irregular eating and skipping meals increase the likelihood of later overeating and more frequent choice of energy-dense snacks. A stable eating rhythm supports the development of internal signals of hunger and satiety.
It makes sense to establish regular meals with intervals of approximately 2–4 hours. Between meals, the child should consume only water or unsweetened tea, which allows hunger and satiety signals to develop naturally, without interference from snacks in between.
3. Persist in Offering Foods Not Yet Accepted
Accepting new foods is a process, not an event. Research shows that a child often needs 8–15 repetitions before accepting a new food as part of their diet. The key is that the exposure is calm and without forcing. A small amount on the plate, without conditioning or rewarding, allows gradual adaptation to new tastes.
Involving the child in choosing and preparing food increases their willingness to try new foods. Participation reduces resistance and increases a sense of security with new tastes.
4. Implement the "5 a Day" Recommendation
Different colors of fruit and vegetables represent different groups of bioactive substances, antioxidants, and micronutrients. The greater the color diversity, the wider the range of nutrients that support immune function, metabolic processes, and cognitive development.
The "5 a day" recommendation means that a child consumes at least five portions of fruit and vegetables every day, with vegetables predominating. It makes sense to aim for approximately three portions of vegetables and two portions of fruit, and for color diversity, as this reflects nutritional diversity.
5. Limit Sweet Foods and Sugary Drinks
Sugary drinks, pastries, cakes, candies, chocolate spreads, and other sweet snacks often contribute significantly to excess energy in children's diets while not providing adequate nutritional value.
Sugary drinks are one of the most important dietary risk factors for overweight and obesity in children, as they enable high energy intake without an adequate feeling of satiety. Regular consumption of such drinks is also associated with a higher risk of cavities.
Treat fruit juices, even with 100% fruit content, as a treat, not as daily hydration. Water or unsweetened tea should become the basic drink. Sweets and sugary drinks should be an occasional part of the diet, not a daily habit.
The Future Doesn't Just Happen. We Build It.
Every meal is an opportunity. Every repetition of a new food is an investment. Every example at the table is a message that the child carries into adulthood. Healthy eating habits in childhood are not just a momentary choice but the foundation of long-term health for individuals and society.
This is precisely why parents should not be left to chance in forming these habits, but should rely on verified information and professional support.
References:
- Scaglioni, S., et al., Factors Influencing Children's Eating Behaviours. Nutrients, 2018. 10(6).
- Zheng, M., et al., Dietary Intake Trajectories from Early Life and Associated Health Outcomes: A Systematic Review. Advances in Nutrition, 2025. 16(11): p. 100528.
- OECD, The Heavy Burden of Obesity: The Economics of Prevention, OECD Health Policy Studies. 2019, OECD Publishing,: Paris.
- WHO, Obesity and Overweight: Key Facts. 2025: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight.
- Starc G., K.M., Leskošek B., Sorić M., Jurak G., Poročilo o telesnem in gibalnem razvoju otrok in mladine v šolskem letu 2022/23. 2023, Fakulteta za šport: Ljubljana.
- Spill, M.K., et al., Repeated exposure to food and food acceptability in infants and toddlers: a systematic review. The American Journal of Clinical Nutrition, 2019. 109: p. 978S-989S.