Parents play a crucial role in shaping their children's approach to eating. Here are some ways to prevent toddlers' eating problems.
My son Jake was a picky eater, or so I thought. He stopped eating vegetables after he turned 2. Lunch was always a peanut butter and jelly sandwich. He refused new foods, and I usually threw out most of his dinner.
My husband and I tried the train-into-the-tunnel routine, withheld dessert, and even followed him around, spooning in mouthfuls of food. At times, I thought we were creative, but mostly, I knew we were just desperate.
The fact is, despite our good intentions, we were only making Jake's eating worse. Studies show that adult behavior—how we handle our child's eating and how we approach our own—has a lot to do with what kids will eat.
Read on for 10 expert tips that may help you prevent or correct your toddler's eating problems.
1. Model Healthy Eating Habits
The first thing you can do to help avoid toddler eating problems? Eat well yourself—in front of them. Adults who enjoy a variety of nutritious foods in a happy setting are far more likely to have kids with healthy attitudes toward eating than adults who constantly diet, overeat, refuse vegetables, or simply leave kids to eat alone. Modeling a healthy relationship with food does more than help kids with which foods they choose. It also helps them understand when they are hungry and how to tune into their bodies. So, consider the nutritional message you're sending your children and rewrite it if necessary.
2. Avoid Coercion and Pressure
Any kind of coercion is the parental behavior experts object to the most. Forcing children to eat certain foods or clean their plates can lead to negative associations with mealtime and a power struggle around food. Children become overwhelmed and eating becomes a control issue rather than a natural bodily function. Instead, embrace the division of responsibility approach, where parents are responsible for what is presented to eat and the manner in which it is presented, while children are responsible for how much and whether they eat. This allows children to develop autonomy and listen to their own hunger cues.
3. Introduce New Foods Gradually
Introducing new foods to toddlers can be challenging, but it's important to be patient and persistent. Babies and young children need time to adjust to new textures and flavors. Offer small amounts of new foods and don't force them to eat it if they show resistance. Offer the food multiple times, as research has found that it takes around 10 to 15 exposures for a child to accept a new food. Be prepared for mess and playfulness, as sensory exploration is an important part of learning about food.
4. Avoid Using Food as a Reward
Rewarding children with sweets for eating their vegetables may seem like a good idea, but it can actually have negative effects. It adds to mealtime tension and teaches children that certain foods are more valuable than others. Instead, offer healthier alternatives as rewards or make sweets a judgment call based on reasonable effort and not strict accounting. Remember, a child who isn't hungry for healthy choices shouldn't be hungry for sweets either.
5. Offer a Variety of Foods
It's easy to fall into the trap of sticking to the same familiar foods that your child prefers, but this limits their exposure to new flavors and nutrients. Offer a variety of foods at mealtimes, giving your child choices within reasonable options. Be considerate with menu planning and always ensure there is at least one item on the table that your child knows and likes. If your child chooses not to eat anything, it's okay to offer the food again later.
6. Serve Child-Size Portions
Children have smaller stomachs, so it's important to serve them child-size portions. Too much food can be overwhelming and discouraging for them. Start with small portions and remember that it's better for a child to try a little bit of everything than eat a large amount of just one food. You can always offer more if they are still hungry.
7. Encourage Healthy Snacking
Snacks can play a role in a toddler's diet, but it's important to offer healthy options and limit excessive snacking. Use snack time as an opportunity to provide nutritious alternatives or introduce new tastes. Make snack time a ritual and offer a few healthy options at specific times of the day. Remember to limit juice to 4 ounces per day for children between 1 and 3 years old.
8. Embrace Messy Mealtimes
Toddlers are still learning and exploring, and mealtime can be a messy affair. Allow them to explore and play with their food within reason. This multisensory experience helps them develop a positive relationship with food. Focus on what they eat rather than how they eat it, as the important part is the nutritional value, not the perfect table manners.
9. Understand and Respect Preferences
Not every child will like every food, and that's okay. Some children have stronger taste preferences or a natural fear of new things, which is strongest during the preschool years. It's important to respect their preferences and not force them to eat foods they genuinely dislike. However, if you're concerned about their diet, consult with a healthcare professional who can offer guidance and suggest smart substitutions or refer you to a nutritionist.
10. Trust the Growth Curve
While it's natural for parents to worry about their child's eating habits, it's important to trust the growth curve. As long as your child is growing at a normal rate, they are likely meeting their nutritional needs. Avoid labeling your child as a picky eater and creating a self-fulfilling prophecy. Keep track of what your child eats to ensure they are receiving a variety of foods from different food groups. If you have concerns, consult with a healthcare provider for reassurance and guidance.
Remember, raising a healthy eater takes time, patience, and a positive approach. By creating a supportive and nurturing environment around food, parents can help their toddlers develop healthy attitudes towards eating and make mealtimes a pleasant and enjoyable experience for the whole family.
