Feeding Preschoolers: Foster Healthy Habits

Many parents of young children know what kinds of healthy foods to serve to their children. However, who is in control of what feeding role can easily become muddled during mealtimes leaving the parent and child in a predictable power struggle surrounding feeding.

Should you make your children clear their plate? Should you make your child taste a bite of a new food before they can leave the table? 
Should you allow them to have a second serving? 

Remember,your long term goal is to raise a child who chooses healthy foods and eats appropriate portions to maintain a healthy weight. To help them reach this goal they will need to learn how to manage their eating habits. It is best to start early, while they can benefit from your guidance.

Let them learn by serving themselves
Let your kids serve themselves at mealtimes. Teach them to take small amounts at first. Assure them they can get more if they are still hungry. Limiting the amount of food over the course of the meal only leads to struggles over food and distracts them from listening to hunger signals which are necessary to maintain a healthy body weight.

Feed their independent spirit at mealtimes
Each meal with your preschooler is a chance to help them learn and grow and learn to make decisions on their own. Encourage them to make their own food choices from the healthy foods you offer. Start early and you'll help them build healthy habits for life. Also realize as their world expands they will be exposed to more food options, some not so healthy.  Firmly excluding certain foods can lead to power struggles and an increased desire for the forbidden foods. Focus on your long term goal and help your child learn how to balance less healthful foods into an overall healthy diet.

Sometimes new foods take time
Kids don't always take to new foods right away. Offer new fruits and vegetables many times, served in a variety of ways. It can take an average of 12 times for a child to try a new food after it is offered. Give your kids just a taste at first and be patient with them. Let them decide if they are willing to try a taste rather than forcing them to taste a certain amount.

Patience works better than pressure
Offer your children new foods. Then let them choose how much to eat. Kids are more likely to enjoy new foods when eating them is their own choice. It also teaches them how to be independent.

Think beyond a single meal
Keep in mind what your child eats over time. Meals and healthy snacks give children several chances every day to eat a variety of foods. If your child eats only a little or nothing at one meal, don't worry. He'll make up for it with other meals and snacks to get what he needs for good health over time.

Let go a little and gain a lot
It's natural for parents to worry about their preschoolers' eating habits. Offer healthy foods and let your kids choose from them. They'll be more likely to enjoy mealtime and eat enough, so everyone is happier.

Adapted from "Maximizing the Messages" by the USDA Food & Nutrition Services

Enjoy these posts for more information on child feeding & nutrition. 

If you are a child care provider in California you can receive cash reimbursements for providing healthy food to the children in your care. If you are a child care provider in El Dorado, Alpine, Placer, Nevada or Mono county our agency can help you enroll in the California Child Care Food Program (CCFP).