My nephew was in town last
week. He’s an active, growing 4 ½ year
old that barely likes to sit still to eat.
It’s hard to keep up with all the energy that he has! When he’s hungry, boy can he eat! I sat back and simply played the role of Aunt
Amy, not dietitian Amy. He’s normal when
it comes to food. He eats when he’s
hungry, he’s thirsty and will drink juice and then fill up and not be hungry,
and he doesn’t like his vegetables. So
much so, that he gags when the vegetables are presented to him to eat. It made me start thinking about what I tell
clients when it comes to kids and food.
Here are a few good reminders to help dinner time be a more calm
time. Oh yeah and remember you have to
be on the same page as your loved ones, otherwise, you’ll be fighting and it
still won’t be a pleasant meal.
Parents and caregivers supply the
three “Ws” of meals and snacks: What foods are offered, When and Where they’re eaten. The
child fills in the other “W” and “H”: Which offered foods to eat and How much.
While activity helps to build a child’s appetite, plan a quiet time
before meals and snacks. Kids eat
best when they’re more relaxed.
Remember your child learns by watching you. Eat with your kids. Set a good example by eating a variety of
foods yourself. Older siblings can have
a similar effect. So make healthful
eating a family affair. My nephew really
truly models the, “monkey see monkey do” – he eats whatever his dad does. Now if only my brother would eat more
vegetables.
Encourage kids to sit while they eat. Give youngsters a “boost” so they can reach
their food easily. Discourage eating
while standing, walking, or lying down.
Reward children with affection and attention – NOT food. Using food as
a reward or punishment only promotes unhealthy attitudes about food. I know it’s a temping thought as your child
is throwing a tantrum in the middle of the store – but think twice about using
food as a reward.
Give young children the freedom to choose foods, just as older children
and adults do. Respect their food
preferences, and allow them to reject certain foods. Just encourage them to politely say “no,
thank you.” Making food choices is a
competency children need to master.
Avoid the notion of “forbidden” foods. Having less healthy foods occasionally keeps
them from becoming forbidden – and thus even more appealing. The problem with treats is that kids are so
used to having these daily that they expect a treat daily. A treat is supposed to be exactly that,
something to look forward to, not an everyday item. Candy, soda, and cookies can be “sometimes”
foods. Eating out at a fast food
restaurant of their choice every so often can be allowed. It’s truly about balance and moderation.
Serve “designer dinners,” featuring a variety of colors and textures. Cut food in interesting shapes, and arrange
it attractively on the plate. Kids react
to inviting foods just like you do!
Encourage children to practice serving themselves: for example, pouring milk from a pitcher,
spreading peanut butter on bread, or spooning food from a serving bowl to their
plate. Even though spills are messy,
they’re a part of developing a sense of independence.
Make eating and family time the focus of meal and snack time – not TV
watching. This is a good opportunity
to focus on the social aspects of food and to reinforce positive eating
behaviors.
Stock your kitchen with child-size dishes and utensils children can use
with ease: cups they can get their
hands around; broad, straight, short-handled utensils; spoons with a wide
mouth; forks with blunt tines; and plates with a curved lip.
Toddlers and preschoolers live to play! Encourage that same sense of fun and
adventure at mealtime. Make meals a
pleasant family gathering. Recall the
day’s events, share each other’s company, and enjoy the food. This approach does a lot to develop positive
attitudes about food.
Feeding the “Finicky” Eaters – Does your child refuse to eat green
foods? Does he or she suddenly react to
an all-time favorite food with an “I don’t like this,” or simply “no”? Are you concerned because your youngster won’t
eat vegetables? Toddler-hood and
preschool years are characterized by bouts of independence. What appears to be “finicky” eating instead
may be your child’s early attempts to be assertive – a natural part of growing
up. Arm yourself with these tips for
handling what may appear to be the “downs and ups” of child feeding:
Avoid the “short-order-cook” routine. This is a bad habit to start and then an even
harder one to stop – cooking a separate meal for the adults and a meal for the
kids, just because you know they’ll eat it.
I know you want your kids to eat, but this can become exhausting. The key is to make sure that there is at
least one thing on the plate that you know the kids will eat. Never try to introduce two new foods at
once. That’s what I call an epic
fail. Sure you’re excited to try that
new recipe out, but if there isn’t something familiar on the plate the kids
will not eat it. Make one meal for
everybody. Children will mimic their
parents’ behavior, so make sure you and your spouse are both on the same page.
Know that young children often prefer plain foods that they can easily
recognize. So “unmix” the food if it’s
a problem. Put aside a portion of the
ingredients for mixed dishes before assembling the recipe. That even works for a salad or a
sandwich. Then let children put food
together in any way that suits them. Tip:
Sometimes they don’t like different foods to “touch” each other.
Get kids involved. Even
finicky eaters will more likely eat foods they help make. Small children can wash fresh fruit or put
meat between bread slices for a sandwich.
Remember meal planning and grocery shopping. Let your child help plan a meal around
favorite foods. Or, let children select
a new food for the family on trips to the store. Even encourage children to try ethnic foods
when shopping or a new taste sensation.
Cut back on junk. Remember, YOU– not your kids – are in charge of
the foods that enter the house. By
having fewer junk foods around, you’ll force your children to eat more fruits,
vegetables, whole grains, and dairy products.
What’s available is what they’ll go for, so make your house stocked full
of healthy options.
Children often dislike extreme temperatures. Allow hot food to cool down and cold food to
warm up a little before serving.
If your child won’t eat certain foods, perhaps spinach, don’t worry-
just offer other foods from the same food group, maybe broccoli or
carrots. Foods from the same food group supply
similar nutrients. I often tell parents
to focus on the color. If they do not
want to eat orange carrots select an orange fruit that they are more likely to
eat. Let’s face it, the green ones are a
little harder even for adults to eat.
Moisten dry foods, such as meat, if they’re hard to chew. Perhaps add a little cheese sauce. Serve drier foods alongside “naturally” moist
foods, such as mashed potatoes or cottage cheese. Or offer “dipping” sauces with finger foods –
kids love to dip!
Most of all, relax. Focus
your attention on the positive aspects of your child’s eating behavior, not on
your child’s food. If you play food
enforcer – saying things like “Eat your vegetables” – your child will only
resist. No one wants a fight at the
table.
Adjust your attitude.
Realize that what your kids eat over time is what matters. Some parents get upset at the dinner table
when their kids aren’t eating the foods that they’ve prepared. Don’t get caught up on focusing on just one
meal. Look at the whole day of
everything that they’ve had to eat. And
even more broad, look at the whole week versus focusing on just one day. Kids will eat when they’re hungry. The key is offering the meals at set times as
well as snacks (be careful the snacks aren’t filling the kids up and that’s why
they’re not eating at meal times). This
way even if they don’t eat that much at dinner (because it just wasn’t their
favorite) a snack before bedtime is important to help provide extra nutrients
the kids need (and again if they’re hungry, they’ll eat!)
