When we understand a child's developmental needs and how they impact a child's eating habits we can put in place new values about food and eating. There are several strategies parents can put in place to build healthy eating habits for their children.
Avoid high amounts of sugar.
o Sweet is the first taste we acquire as babies and the last taste to go when we are elderly.
o Do NOT give your child soda pop, punch, fruit drinks/beverages, or candy.
o Strictly limit cookies, cakes, etc to 1-3 times a week. If your child is very picky, cut out these treats as well.
o Fruit juices are high in sugar and need to be limited. WIC recommends 1 serving of juice a day. A serving for a 1 to 5 year old is ½ a cup or 4 oz. For a 6 to 12 year old is ¾ cup or 6 oz. Children's sipper cups hold 6 - 12 oz so watch portion sizes.
Adopt the attitude of "I don't run a diner".
o It is very tempting to cook everybody's favorite food at mealtime so you know the picky eaters will actually eat. You need to stick to your menu and your meal and snack times.
o Children need to be exposed to a variety of foods so they have an opportunity to try them. We need so many different nutrients and trace minerals in our diets that only a wide selection of food can provide.
o If you have planned a meal you know your child won't like, make sure you offer him a substantial snack with protein he usually will eat a few hours before.
Plan for Regular Meals and Snacks.
o Young children need to eat every 2-3 hours. Adults also do better with controlling their food intake if they eat several small meals a day rather than a few large meals.
o Plan 3 meals with 2 snacks in between spaced 2-4 hours apart, depending on your & your child's needs. Add a bedtime snack if your dinner time is early and your child is hungry before bed.
o Snacks are for healthy foods, not just cookies. Remember the fruits and veggies. Include foods from 2 food groups at snack time. The afternoon snack is a good time to offer a salad.
o Plan your weekly and monthly menus so your child's favored foods are spaced evenly among less favored meals. If your child loves chicken nuggets, limit those servings to 1 - 3 times a week.
Avoid Bribery or Guilt.
o Learn to respect your child's food preferences and feelings of being full.
o If your child will not eat, avoid telling her to eat her dinner so she can have dessert. You are reinforcing the attitude that the dinner food is yucky. You are also teaching your child to eat past full.
o If your child doesn't eat a meal, she will usually eat more at the next meal.
Don't Feed Your Child Like a Lumberjack
o Children's tummies are smaller than an adult.
o In our society, we have become used to huge portions. As an example, a protein serving should be about the size of the palm of your hand. A child's protein serving is the size of their palm, not their parent's!
o When introducing a new food or one they don't like, just put a quarter size on their plate. They don't have to touch it or taste it; they just need to say "Hello".
Pediatricians recommend that parents look at their child's food intake over a long period of time. Is their child's diet balanced over a month's time? Or perhaps over the span of a year, has the child eating a wide variety of foods? If she is eating a balanced diet over time and your pediatrician exam says she is healthy, stop worrying. Keep teaching your child healthy attitudes and habits about food and she will grow up to be a healthy adult.
Karen is a weight loss mentor who has life long experience with being overweight and battling weight loss and obesity related diseases. She shares strategies and information on her blog at http://karenjmiller.info/
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