Get Kids On Board with New Year’s Resolutions


Image by Cindy Silver

The first day of 2016 is getting close now. Will you make a Resolution? As adults, many of us get excited about setting a ‘better me’ goal for the New Year. What about the kids, though? For them, it’s a great time to try a healthier habit, too, practice it every day and reward their success.

Realistic Healthy Eating Resolutions for Kids

  • I will help Mom pack my lunchbox with a fruit or vegetable. For example, cucumber slices, grapes, canned peaches, raisins or baby carrots. Find more easy lunchbox ideas here.
  • I will drink water or 1% milk with dinner. Look here for my recipe for an Easy Green Smoothie.
  • I will have fruit for dessert 3 times a week. For example, canned pineapple tidbits, a Clementine orange, cut-up cantaloupe or fresh apple salad (see recipe below).
  • I will try a new food once a week. For example, kiwifruit, tiny sweet pepper, brown rice, canned salmon or popcorn without a lot of butter.
  • I will help Mom plan and cook one healthy dinner a week. For example, blueberry pancakes + scrambled eggs + fruit salad + 1% milk. Or, chicken fajitas + black beans + sliced avocados + salsa + 1% milk.

How to Help Kids Succeed with their Healthy Eating Resolutions

  • Write it down. Kids who are old enough will want to write down their own resolution/goal with artistic flair. Kids who are not old enough will need a parent’s help.
  • Post it in plain view. Time to get out the masking tape or command strip and post the handwritten resolution. Make it as visible as possible in the bedroom, kitchen or living room.
  • Practice, practice, practice. Gently remind kids to put their new goal into action. Do what you can to stock up on the kinds of foods to make their new goal easier to reach. A chart will help kids visualize their progress day-by-day.
  • Reward time. Now it’s time to reward healthier habits. Come up with something special for a week of healthier eating. A trip to the roller rink, a new art supply or a sleepover with a good friend will be great incentives. A big, sloppy hot fudge sundae – not so much. Ha ha!

Fresh Apple Salad

This is a great ‘go to’ side dish or sweet dessert for any meal! Kids can help by washing the apples, squeezing the lemon, stirring and sprinkling the cinnamon, with supervision.

Makes 4 servings

3 medium Apples, any kind, any color

1 teaspoon Lemon juice, squeezed from a fresh lemon

3/4 cup, 6 ounce cup Lemon or lime yogurt, made from nonfat milk

¼ cup Plain yogurt, made from nonfat milk

¼ teaspoon Ground cinnamon (optional)

  1. Wash apples and pat dry with a clean towel.
  2. Cut apples in half. Cut in half again.
  3. Remove core and seeds from apples.
  4. Cut apples into bite-size pieces and place into a medium or large bowl.
  5. Squeeze lemon juice all over the apple pieces. Stir up with a big spoon.
  6. Measure and add yogurt (both kinds) to the apples. Stir gently.
  7. Sprinkle cinnamon over the top of the salad.

Calories per serving: 80


Will you join your kids with a healthy eating resolution in 2016?


Cindy Silver is a licensed, registered dietitian who served on Piedmont Parent's 2015 Fit Family Challenge expert panel. Follow her on FacebookTwitterPinterest and visit her website.

Edit ModuleShow Tags
Edit ModuleShow Tags

Related Content

15 Must-Visit Small Towns in North Carolina

If you love the small-town vibe, pack a suitcase to discover the irresistible charm of these North Carolina road-trip worthy destinations.

Must-See Holiday Light Shows Across North Carolina

’Tis the season for dazzling light displays. Here are our top picks of holiday light show extravaganzas across the state.

Applying to NC Colleges? Take an Inside Look at 16 NC Public Schools

These profiles detail everything from student-to-faculty ratios to acceptance rates and the percentage of students who successfully graduate in four years.
Edit Module

About this Blog

Nibbles of Nutrition

About This Blog

Cindy Silver is a licensed, registered dietitian. She is the owner of Market Basket Nutrition, a nutrition education business, and is a Nutrition Services Provider for Blue Cross and Blue Shield of North Carolina. She has a master’s degree in Food Science and Nutrition. 

She works with families to help them master the skills of good nutrition for healthier and happier lives. She believes that everyone can improve their nutrition and feel better by taking time to write tasty and healthy menus, get more organized in the grocery store and then cook simple and delicious meals at home. 

She also enjoys fresh air exercise, cooking, gardening, traveling and kids. She lives in Winston-Salem with her husband and their son is a senior at Appalachian State University in beautiful Boone, NC. Visit her website at

Edit ModuleShow Tags
Edit Module Edit ModuleShow Tags
Edit Module

Newsletter Sign-Up

Stay connected to what's going on for kids and families in the Triad by signing up for our FREE e-newsletters!


Edit ModuleShow TagsEdit ModuleShow Tags Edit ModuleShow Tags

Annual Guides

GPS [Go. Play. See]

It's your complete family guide to Triad living. Parents are busy and on the go. Use this guide to help you explore all this great area offers for families in Winston-Salem, Greensboro, High Point and surrounding communities.

Exceptional Child

For parents of kids with special needs, finding help and support can be challenging. We've compiled valuable resources for Triad parents in our latest annual publication, Exceptional Child, which is also available as a digital guide.