Getting Your Child To Eat Something Other Than Snacks
Does your child tend to fill up on snacks and avoid eating full meals?
Children’s eating habits can often be unpredictable; from texture preferences to reservations to trying new foods, there are several reasons why getting your child to eat something other than their favorite snacks may be difficult. The thought of your child not consuming the proper nutrients and calories to support their growth and development would concern any parent. I am here to tell you that you are not alone, there are a few simple tips to encourage your child to enjoy healthier eating habits while still including their favorite comfort snacks.
“Snack” a Time to eat, Not a Category of Food
Foods like chips, crackers, and cookies are often what come to mind when we hear “snacks” but snacks are just small meals to calm our hunger. Snacking throughout the day is an essential part of a balanced diet and can often even prompt healthy eating habits when it comes to meal choices. Snacking for a child can be considered mini meals to suit their mini appetite and rapid development. Foods that you’d consider meals can be incorporated into snacking to ensure your child meets nutrient needs even if they don’t have a big appetite at meal time.
Involve Your Child in Food Choices
Grocery Shopping: Taking your child with you to the grocery store and involving them in the selection of food will increase their interest in trying new foods and having a larger variation on their plate. Independence interests children, it is no different when it comes to what they want to eat.
Meal Preparation: Involve your child in age-appropriate cooking tasks. When children help prepare meals, they often become more interested in trying what they’ve helped create. Ask your child what shapes they want their food cut in and have them help arrange their plate. Celebrate your child’s progress in meal preparation and trying new foods, praise during this process will ensure your child doesn’t lose interest during preparation.
Avoid Using Food as a Reward or Punishment
It is no secret that children love treats, holding onto the notion that snacks can’t be both healthy and enjoyable will create an unhealthy relationship between your child and food. Children will often want treats because they are offered as rewards for good behavior and accomplishments. Eating provides us pleasure in multiple ways, from psychological relief to sensational enjoyment, when certain foods are offered as a reward or restricted as a punishment then eating such foods can become enjoyable for other reasons. The association between these foods and positive reinforcement will lead to your child craving them for that positive feeling rather than to soothe hunger. As a result, it may also decrease their enjoyment of eating more nutrient-rich meals and snacks.
What Can I Do Instead?
Offer your child small portions of treats alongside other foods and introduce treats as a food rather than a special treat.
Model Healthy Eating Habits
Children are constantly learning by observing their parents and caregivers. If they see you eating a variety of nutritious foods, they may be more inclined to try them as well. Sitting down at the table and reserving a longer amount of time to eat will subconsciously encourage your child to finish meals and enjoy the experience of trying new foods. Try not to have high expectations, every child is unique and some days might be more difficult than others.
Remember that even though you know your child better than anyone else, they know their bodies the best. If your child communicates that they do not enjoy the foods you give them or they are not hungry it is very likely true.
Think about Division of Labor
The division of labor when it comes to your child’s healthy eating is simple: Your job is to provide healthy food options, and their job is to decide if they eat.
By using this strategy with your child, you reduce your stress in feeling the need to constantly monitor if they eat, and you build healthy autonomy around your child’d ability to make choice as well as build self awareness.
Be patient with yourself and your child, like any other learning experience it will take time to build balanced eating habits. If you are having a difficult time understanding your child’s eating choices reach out to a licensed family counselor for additional support and advice.