I’ve never been a fan of the “New Year, New Me” rhetoric, but I understand that January often inspires us to “get our act together” and start the New Year on a positive note, especially when it comes to feeding our children.
I believe January doesn’t require a complete overhaul. It doesn’t necessitate drastic changes, particularly because significant changes can be challenging to sustain. Often, small, manageable adjustments are more effective for everyone and can help new habits take root.


Additionally, I recognize that after Christmas (or any holiday with the kids), we as parents often feel the need to “get back on track” with our children’s eating habits. We aim to boost their nutritional intake and moderate their consumption of sugary foods. This blog is here to assist you in achieving this with simple, practical tweaks.
1. Start with Breakfast
I always find that breakfast is the perfect opportunity to achieve some nutritional wins. If another meal works better for your household, feel free to focus on that instead.
For breakfast, I like to incorporate a variety of nutritious extras (see this blog on extra ideas to add extras to breakfasts). These might include “magic sprinkles,” handfuls of chopped fruits or frozen berries, and peanut butter or yogurt to stir into foods.


Bulk breakfasts out with whatever extra ingredients you have on hand and, if time permits, offer a “breakfast buffet” of sorts.
Two things I always try to include in my children’s breakfasts are:
- Protein and iron-rich foods, such as eggs, nut butters, milled seeds, oats, and yogurt.
- Fruits or vegetables, such as frozen fruit, grated carrot, chopped apple, banana, or blueberries.
2. Remove the leftovers from the house
If you find yourself with an abundance of chocolates and sweets after Christmas, and they’re becoming a daily indulgence for everyone, consider giving them away, donating them, or gifting them to someone else. Involve the kids in this process so they can see the positive impact of not wasting food (without mentioning that it’s to avoid overindulgence!).
Removing these treats from the house can make it easier to return to your regular routine. While it’s perfectly fine to include these foods in your family’s diet in moderation, it can be simpler to maintain that balance when they’re not constantly visible.


Children might expect these treats daily after Christmas, but they will quickly adapt to a new normal. A gentle reminder like, “I understand you’d like some chocolates, but we don’t have any in the house at the moment,” repeated as needed, will help them adjust. To see more about how I deal and recommend people deal with sweets and cakes and biscuits check my blog and to see more about using positive language around food with kids see here.
3. Allow time for new habits
Children often need some time to adjust to new routines. Whether it’s no longer having their advent chocolate each morning, adopting a more structured meal schedule, or sitting down for a calm dinner instead of a chaotic, on-the-go mealtime, patience and consistency are key.
By providing time and structure, and maintaining the boundaries you wish to re-establish after the holiday season, they will gradually adapt to the new norms. With persistence, they will soon become accustomed to the changes.
4. Start a new exciting tradition
Perhaps this could involve dining by candlelight or using a special tablecloth, or maybe it’s about enjoying a new cup or plate set they received for Christmas. You might introduce a mini card game to play before dinner on some weeknights, or start a regular baking tradition together.


Whatever the activity, incorporating something the kids love and enjoy can help ease the transition after Christmas, making any changes feel more positive and enjoyable.
5. Focus on mealtimes being enjoyable
One topic I’ve emphasized a lot this year is the importance of creating a positive mealtime environment. You can prepare the healthiest, most delicious meals, but if your children don’t enjoy being at the table—whether due to stress, a lack of enjoyment, or past negative experiences—they’re unlikely to want to eat.
Take inspiration from the festive spirit of Christmas Dinner and try a new approach to mealtimes. Focus on making them fun and engaging, fostering family communication, sharing meals, and creating a relaxing atmosphere. This way, the emphasis shifts from what is or isn’t being eaten to the joy of spending time together. It’s easier said than done, but creating a positive mealtime environment can have a huge impact.
6. Give them some more independence around food
Whether it’s involving them in meal preparation, helping to write shopping lists, serving food at dinner, or simply allowing them to serve themselves, granting children autonomy and independence around food can encourage them to accept a wider variety of foods over time.


Children often crave independence in all aspects of their lives, and providing them with some control over their food choices can have a profoundly positive impact. This could be as simple as offering a meal with a few side dishes for them to serve themselves. They might initially refuse, take too much, or ignore certain foods, but with time, they will learn how much to take and become more open to trying new foods, especially if they see you doing the same.
7. Try some new meals/foods
It’s easy to fall into the habit of rotating the same 5-6 meals. I often find myself doing the same! After finishing a book, I tend to focus on a few quick, easy recipes that the kids enjoy and serve these repeatedly. While this is perfectly normal, it doesn’t encourage your little ones to embrace a wider variety of foods.


My advice is to introduce one new meal each week, or every two weeks, to keep things fresh and exciting. This way, you and the kids can continually explore new dishes together. I have so many great foods in my books – some of my favourite, quick dinners include:
- Quick Veggie Frittata – page 129
- Pad Thai – page 170
- Green Veg and Lentil Pie – page 155
- Baby’s First Curry – page 174
- Avocado Pasta – page 164
- Red Dragon Pie – page 163
- Prawn, Pepper and Kidney Bean Nacho Traybake – page 161
- Lemon and Lentil Creamy Pasta – page 147
- Cheesy Tuna and Pea Open Toastie – page 135
Just in case any inspiration might be helpful!
January is a great time to make small, manageable adjustments to your family’s eating habits. By focusing on creating a positive mealtime environment, involving your children in food-related activities, and introducing new meals regularly, you can help your kids embrace a healthier and more varied diet. Remember, patience and consistency are key to making these changes stick. Here’s to a happy and nutritious New Year!