Tips for Raising Healthy Eating Children
As a mum I know how difficult it can be sometimes to feed my toddlers. They eat quite well but are starting to show signs of being more picky and reject new foods. I have studied this behaviour in my Master of Nutrition and thought I would do a quick blog post on some tips to feed picky eaters. I will also publish a recipe ebook full of healthy recipes in the coming week!
Picky eaters experience what is called food neophobia, the scientific term used to describe the initial rejection of new foods. It is common in children around two to three years of age.
Repeat exposure and opportunities to consume new foods is important to increase liking and acceptability of new foods, with 5–10 exposures often required and avoid long lasting rejections of some foods.
When feeding toddlers and children remember that the parents have the responsibility to decide on what food is served, when the food is served (best to use strict mealtimes), and where it is served (best to eat at the dining table as a family). The child then decides how much they want to eat depending on their hunger and whether they will eat any at all.
Where, when and what you eat a mum is very important. Children will model their eating behaviour on yours. If you snack all day and do not sit at the table they are less likely to want to sit in their high chairs and finish their plates. When it comes to healthy eating, the best thing you can do as a parent is to be a good role model.
The twins eat the same smoothies, lunch and dinners as I do most of the time. I also try to emphasise how delicious and good for us are the vegetables and fruits.
Routine:
Children thrive on routine. I am very much into routines as a twin mum and I do the same for their meals and food. I like eating every day at the same time and they probably do too! I also try to avoid too many snacks like rice crackers in between meals so they are hungry for lunch and dinner.
Repeat Exposure:
Children sometimes need 5 to 10 exposures to a new food before liking it! A good way to increase likelihood of them embracing the new food is to try different ways of serving the food. For example in a smoothie, raw, roasted, in a pasta dish... Finger food can also be helpful in making a child feel independent and eat on their own.
Picky eaters experience what is called food neophobia, the scientific term used to describe the initial rejection of new foods. It is common in children around two to three years of age.
Repeat exposure and opportunities to consume new foods is important to increase liking and acceptability of new foods, with 5–10 exposures often required and avoid long lasting rejections of some foods.
When feeding toddlers and children remember that the parents have the responsibility to decide on what food is served, when the food is served (best to use strict mealtimes), and where it is served (best to eat at the dining table as a family). The child then decides how much they want to eat depending on their hunger and whether they will eat any at all.
Strategies for encouraging healthy eating behaviours:
Parental modelling:Where, when and what you eat a mum is very important. Children will model their eating behaviour on yours. If you snack all day and do not sit at the table they are less likely to want to sit in their high chairs and finish their plates. When it comes to healthy eating, the best thing you can do as a parent is to be a good role model.
The twins eat the same smoothies, lunch and dinners as I do most of the time. I also try to emphasise how delicious and good for us are the vegetables and fruits.
Routine:
Children thrive on routine. I am very much into routines as a twin mum and I do the same for their meals and food. I like eating every day at the same time and they probably do too! I also try to avoid too many snacks like rice crackers in between meals so they are hungry for lunch and dinner.
Repeat Exposure:
Children sometimes need 5 to 10 exposures to a new food before liking it! A good way to increase likelihood of them embracing the new food is to try different ways of serving the food. For example in a smoothie, raw, roasted, in a pasta dish... Finger food can also be helpful in making a child feel independent and eat on their own.
I also found using a different plate, cup or cutlery helps them enjoy some foods more too!
Reduce Over Snacking:
Frequent meals are important to avoid having a child who is over fussy and hungry. Children can also become "hungry" if their blood sugar gets too low. Mix that with a toddler and you can have some terrible tantrums! But over snacking also means your child might not be hungry enough at lunchtime. A young child's stomach is only the size of their fist so small portions are required. Also avoid empty calories like too many rice crackers or processed food. Try to offer fresh fruit and vegetables or a smoothie at one of their snacks.
I am in the process of writing a Kids Recipe Ebook full of healthy plant-based recipes and I am also planning to write more posts about motherhood, nutrition and toddlers in the coming months as I keep studying my Master of Nutrition. So stay tuned!
Reduce Over Snacking:
Frequent meals are important to avoid having a child who is over fussy and hungry. Children can also become "hungry" if their blood sugar gets too low. Mix that with a toddler and you can have some terrible tantrums! But over snacking also means your child might not be hungry enough at lunchtime. A young child's stomach is only the size of their fist so small portions are required. Also avoid empty calories like too many rice crackers or processed food. Try to offer fresh fruit and vegetables or a smoothie at one of their snacks.
I am in the process of writing a Kids Recipe Ebook full of healthy plant-based recipes and I am also planning to write more posts about motherhood, nutrition and toddlers in the coming months as I keep studying my Master of Nutrition. So stay tuned!
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