Secrets to Raising Healthy, Happy Eaters
By Jordyn Koveleski Gorman
Founder of Eat Play Say
MS, SLP, Speech-language pathologist and feeding specialist
Watch the replay of our No More Food Fights: Secrets to Raising Healthy, Happy Eaters webinar here:
The term “healthy eating” can feel overwhelming and subjective, varying across cultures, dietary restrictions, and family needs. Instead of striving for perfection, focus on “real food.” Real food refers to minimally processed options like fresh produce, meats, dairy, and fish—typically found around the outer aisles of the grocery store.
When shopping in the inner aisles, look for items with simple, whole-food ingredients. For instance, choose products where fruits, vegetables, or legumes are listed first. This approach not only simplifies meal planning but allows families to create “healthier” eating habits tailored to their unique preferences.
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What Does a “Well-Balanced Meal” Look Like?
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A well-balanced meal includes a mix of carbs, fats, and proteins. Carbohydrates are essential for energy, but when eaten alone, they can cause blood sugar spikes, leaving kids feeling off. The key is to pair carbs with fats and proteins to stabilize those sugars. For example, if your little one loves fruit, serve it with cheese (fat) and Greek yogurt (protein). Similarly, sweet potatoes with butter and a protein like chicken, beef, or even plant-based options like hummus make for a balanced meal. Remember: pairing foods this way helps with energy and keeps mealtimes satisfying.
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Iron: The Essential Nutrient for Babies and Toddlers
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Iron is a top priority for babies aged 6–12 months, as their needs during this time are higher than adults! Animal-based foods like beef, organ meats, and fish are rich in highly absorbable iron. Eggs and plant-based options like lentils and chickpeas are also excellent sources. To ensure your baby gets enough iron, aim to include an iron-rich food at least once a day, gradually increasing as they try more foods. Easy ideas include:
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Hummus served on a spoon
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Hard-boiled egg yolks whipped with breast milk or formula
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A soft beef patty for them to hold
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Lentils cooked and lightly mashed
Starting small will help you feel successful as you build up to offering iron-rich foods at multiple meals.
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Making Vegetables Fun for Kids
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Vegetables often feel like the toughest sell at mealtime. The key? Make them fun! Raw veggies are great for play and exploration. Include your child in the kitchen to familiarize them with vegetables without pressure to eat them. Try these ideas:
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Snap carrot sticks in half or stack cucumber slices like coins.
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Use cucumbers as “goggles” for a laugh.
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Let them help with a child-safe knife to cut softer veggies like tomatoes.
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Assign simple tasks like moving cut veggies to a bowl.
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Blend veggies into smoothies they can help create—spinach and avocado are great additions!
And don’t forget dips! Kids love to dunk, whether it’s cucumbers in hummus or carrots in yogurt-based dips.
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Smart Snacking for Busy Families
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Snacks can be part of a healthy diet, but many store-bought options are loaded with added sugars. In fact, 42% of daily added sugars in children’s diets come from processed snacks. To avoid this, prioritize whole-food snacks with minimal ingredients. Keep some go-to options on hand:
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Apple slices with peanut butter
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Warm diced apples with a sprinkle of cinnamon (like mini apple pie!)
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Cheese paired with an all-fruit pouch
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Smoothies packed with fruits and veggies
Adding protein to snacks helps keep little ones satisfied and prevents them from filling up on just carbs. With these ideas, snacks can fuel busy days without overshadowing family meals.
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By focusing on real foods, balancing meals, and making veggies and snacks fun, parents can feel confident that healthy eating is not only achievable but enjoyable for the whole family.
Meet the Expert
Jordyn Koveleski Gorman of Eat Play Say, MS, SLP, Speech-language pathologist and feeding specialist

Jordyn lives in a small town in Pennsylvania with her husband and two littles. She is a speech-language pathologist and feeding specialist and created Eat Play Say because she wanted parents to feel good about their little one’s speech + feeding development.
Shortly after becoming a mom, Jordyn realized how little information there is for parents about how to support their baby’s speech, language, play, and feeding skills. ALL of those things are connected! Yet information is never delivered in a holistic way. Eat Play Say was built as a supportive place for parents to get the information they deserve about development, and to feel good about how to support their little one at home.