Helping Children Develop Good Food Habits

We need to start by saying that it is perfectly normal for Toddlers & Preschoolers to be picky eaters. Now that we have that out of the way, being a Director running an early childhood centre aka child care I conduct a lot of parent tours of our facility. One in 3 parents will always let me know that they are worried since their child is a picky eater and does not eat well. Parents draw a conclusion that because their child is a picky eater they don’t eat well. We need to observe what your child is eating during the day and not just at meal time. Is your child active and energetic?

Any easy way to figure out is that they need one tablespoon per year of things that are easy to measure and 1/4th or 1/3rd (depending on the child’s age) of adult portions of things that are difficult to measure like milk. The exact amount of food depends on each individual child & how much activity they get, how old they are or the time between meals. Your child needs 3 meals and 2 to 3 snacks per day.

Usually picky eating is a way for children to want control over what they do. It is also a result of trying most foods for the first time. There are different textures and tastes that their palette is getting used to.

Understanding Picky Eating Behavior

Picky eating often stems from toddlers and preschoolers seeking control over their environment. At this stage of development, children are starting to assert their independence, and food choices can be a way for them to exercise this newfound power. Additionally, they are often exposed to new foods and flavors for the first time, which can be overwhelming.

It’s important for parents to remember that this phase is generally temporary. With patience and the right approach, you can help your child develop healthier eating habits. Here are some practical strategies to consider:

Strategies for Encouraging Healthy Eating

  1. Respect Their Hunger Cues
    • Allow your child to stop eating when they feel full. This encourages them to listen to their body’s natural signals. Forcing them to finish everything on their plate can create negative associations with mealtime.
  2. Offer Choices
    • Let your child decide how much they want to eat. This empowers them and makes them feel more in control. For example, rather than serving a fixed portion, present them with various options and allow them to choose.
  3. Avoid Unhealthy Alternatives
    • When your child refuses a healthy food option, resist the urge to offer unhealthy alternatives as a fallback (e.g., offering chips instead of carrots). This can set a precedent for unhealthy eating habits. Instead, encourage them to try the healthy option before deciding.
  4. Present Variety at Once
    • When preparing a meal, offer a variety of foods on the table simultaneously rather than in sequence. This allows your child to explore their options and choose what they want to eat without feeling overwhelmed.
  5. Encourage Tasting
    • Ask your child to at least try everything on their plate. This doesn’t mean they have to eat it, but encouraging them to taste a small portion can help broaden their palate and reduce apprehension about new foods.
  6. Avoid Using Food as a Reward
    • Using food as a reward can lead to unhealthy associations with certain foods. Instead, find non-food rewards to celebrate achievements or good behavior.

Building a Positive Food Environment

Creating a supportive and positive eating environment can greatly influence your child’s relationship with food. Here are a few tips:

  • Involve Them in Meal Prep
    • Children are often more excited about eating when they have a role in the preparation process. Invite them to help with simple tasks like washing vegetables, stirring, or setting the table.
  • Establish Family Mealtime Rituals
    • Make mealtime a family affair. Eating together can create a sense of community and security, making children more open to trying new foods. Share stories, talk about your day, and engage in meaningful conversations to enhance the experience.
  • Model Healthy Eating
    • Children learn by example, so it’s crucial for parents to model healthy eating behaviors. Show enthusiasm for trying new foods and discuss the benefits of various healthy choices.
  • Be Patient and Consistent
    • Changing eating habits takes time. Be patient with your child as they explore their preferences and develop their tastes. Consistency is key—keep offering a variety of foods without pressure.

The Role of Activity in Nutrition

Another essential aspect of your child’s health is their physical activity. Active children are more likely to have healthy appetites. Encourage your child to engage in physical activities that they enjoy, whether it’s playing outside, dancing, or participating in organized sports. Not only will this help with their energy levels, but it can also stimulate their appetites and make them more open to trying new foods.

When to Seek Professional Help

While picky eating is common, there are times when it may be necessary to consult a healthcare professional, especially if:

  • Your child consistently refuses a wide range of foods, leading to significant nutritional deficiencies.
  • They experience extreme anxiety or distress around food.
  • You notice significant changes in their growth or development.

In such cases, a pediatrician or a registered dietitian can provide valuable guidance and support.

Picky eating is a normal phase of development for toddlers and preschoolers, and it’s important for parents to approach it with understanding and patience. By observing your child’s overall eating habits, promoting a positive food environment, and encouraging them to try new foods, you can help foster healthier eating habits that will last a lifetime.

At our early childhood center, we emphasize the importance of nutrition and active living, supporting both children and their families as they navigate this journey. Remember, your child just wants to feel empowered and heard in their food choices. By practicing these strategies, you can create a supportive atmosphere that encourages your little one to explore new flavors while developing a healthy relationship with food.

If you’re interested in learning more about our approach to nutrition and care, or if you’d like to tour our facility, please feel free to reach out!