Making sure your child eats the right foods is one of your biggest jobs as a parent. It can help your child grow properly and stay healthy. But getting young kids to eat right can be tough.
Some young kids are naturally picky. Others are reluctant to try new foods or refuse healthy foods—such as fruits and vegetables—altogether, according to the American Academy of Pediatrics (AAP).
By offering choices, setting a good example and being persistent, you can help your child get the nutrients he or she needs.
Helping your child eat right
One of the best things you can do to help your child eat right is to set a good example, according to the AAP. If you eat poorly, you probably shouldn't expect your child to eat well.
It's important for you to eat meals at regular times and to make good food choices.
You should also take care to bring the right foods into your home. Having healthy foods like fruits and vegetables on hand—instead of high-fat snacks and sweets—can help teach your child to make good choices.
The AAP and Zero to Three offer these additional tips to help your child become a healthy eater.
Develop mealtime routines. Routines can help your child look forward to each meal. Set regular meal and snack times, and give your child a five-minute warning before each meal.
Offer three or four healthy choices at each meal. Find foods that your child likes, and make sure they are included in the menu. Your child will be more likely to adopt a healthy diet if you offer healthy choices.
Keep trying. You may have to offer your child a new food 10 to 15 times before he or she will eat it.
Add a little extra nutrition to meals. You can add nonfat milk to cream soups, milkshakes or puddings. Or mix grated zucchini or carrots into breads, muffins, pasta dishes and soups.
Make meals appealing. Cut foods into interesting shapes. Make a smiling face on top of a casserole with cheese, vegetables or fruit strips.
Be sure meals are about more than food. Eating meals with your child can help support his or her overall development. It's a good time to talk and to build a strong relationship.
Turn off the TV and mobile devices at mealtime. TV and other technology can distract children from eating and disrupt what should be family time.
Encourage your child to be active between meals. Healthy eating and physical activity go together. Make sure active play is a regular part of your child's life.
How much food is enough?
You may worry because your toddler only seems to eat small portions of food. But as long as your child is growing well and staying healthy, there's no need to worry.
All kids have different eating patterns and eat different amounts of food. Some kids make up for eating a small meal or missing a meal by eating more at the next meal.
Learn your child's eating habits, and make sure to offer healthy choices at each meal. Don't force your child to clean his or her plate at every meal. Once your child is no longer hungry, he or she should be allowed to stop eating.
It's also important to schedule regular checkups with your child's healthcare provider to make sure your child is healthy and growing at the right rate.
Reviewed 1/11/2024