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Your child is growing, which means what they eat and how much they are eating are also changing. Parents can help children develop healthy eating habits with just a few parenting strategies. Check out our tips on mealtime basics, including making mealtime fun and dealing with picky eaters!
The amount of food your child needs depends on a variety of factors, including age, sex, and physical activity level. Use the MyPlate Plan as a general guide to how much they should eat from each food group every day.
As the parent, your job is to decide what foods are offered and when and where your child eats them. Let your child decide which of the foods offered they will eat and how much to eat.
Don’t overfeed. You shouldn’t force children to finish meals if they aren’t hungry as they often vary calorie intake from meal to meal. Consult your pediatrician for your child’s specific caloric needs.
Young children need to eat more frequently than adults so they have the energy and fuel to play, run, and climb. Once a child is self-feeding solids, usually around eight to ten months old, they typically need three meals and two snacks per day. This remains fairly consistent through adolescence, with the addition of a third evening snack for highly active school-agers.
You will likely want to feed your child before they get “hangry”, but a general rule of thumb is to offer a meal or snack every two to three hours. A typical feeding schedule or routine might look like:
When it comes to feeding children, there really aren’t any “off limits” foods. Honey is the only no-no before one, but other than that, it is fair game!
While most foods are safe for young children, how you prepare them matters. Keep in mind the following:
Unless there is a family history of food allergies, you can introduce any foods (other than honey) to children under one. Talk with your pediatrician if you have concerns around food allergies. While a child could be allergic to any food, these eight common allergens account for 90% of all reactions in kids:
Eating is not ours to control! Continue to offer healthy options at every meal. It may take trying a new food 10 times before they like it. Never force your child to eat a food he or she doesn’t like. Offer multiple choices, so that he or she can choose something they don’t like. It is not uncommon for toddlers to eat most of their calories at one meal – they will get what they need in a 24-hour period!
Many factors shape caregivers’ beliefs and practices about feeding, and it is important to remember that caregivers of different cultures follow different food-related beliefs. The first step in using culturally-responsive feeding practices is to recognize one’s own cultural beliefs regarding feeding.
Feeding and mealtimes do not have to be stressful! Check out these tips and tricks to reduce the stress, cut down on time, and enjoy mealtime together!
Make mealtimes fun and remove the pressure from eating. Throw out the “clean plate club” mentality!
Use kitchen scissors (instead of a knife) to cut up your child’s food.
Set a good example of healthy eating for your child by eating a variety of foods, or at least putting them on your plate, even if you know you won’t eat them!
Deconstruct your adult meal. Some children would rather eat all the components of a meal separate rather than touching or together. For example, place all the ingredients of a taco separately on their plate instead of inside a shell.
Don’t use food as a reward or punishment.When we use food, especially during mealtimes, as a reward or punishment, it can create power struggles and negative associations with food.
Your toddler isn’t a baby anymore and their feeding needs have changed. They may begin having preferences and demands and start preferring one food over the other. From serving size to how small to cut their food, we have you covered with the top toddler feeding hacks to make mealtime a breeze!
Filled with fruits, veggies, oats, whole grains, and healthy fats, these muffin recipes for little ones are as healthy as they are tasty! These recipes are great as they are, or you can easily adjust them. Try subbing apple for carrot, adding spices and fresh herbs, and pairing with a fun sauce or dip.
Looking for easy meals or snacks for kids? These creative snack ideas are perfect to pack in school lunches or munch on at home.
Packing lunches for your back-to-schoolers is no easy task. It takes time and planning. Plus, every parent knows that just because you pack it, doesn’t guarantee your kids will actually eat it. Join us as we share some low-stress hacks for packing healthy meals.
