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(HealthNewsDigest.com) – Every parent has dealt with difficult dinner behaviors, food jags and mealtime standoffs. Gaining control over when they eat and what they eat is part of the natural separation process in a child’s desire for independence. Small children are very similar and there are only a few things they can actually control each day – going to the toilet rather than in their pants, not sleeping when you want them to, and what they eat. As soon as they figure our what matters most to you, and what gets the most attention, they will use it to their advantage.
Be a good role model. Children learn by observing the world around them and being mimics. Parents are their first teachers and the gatekeepers of what they eat. They aren’t going to eat their veggies if Dad passes the green beans and doesn’t take any. Children won’t snack on grapes if no on else is eating them. It is your job to offer children the right amount of food but they are in charge of how much to eat. Go with smaller portions. Children can always ask for more. When presented with a large amount of food, it tempts overeating which overrides the natural feeling of fullness. Never insist a child clean their plate. They should be taught to eat until their belly feels full and respect them to make that decision. If they beg for more food later because they weren’t crazy about dinner or couldn’t sit long enough, offer a reasonable small serving – applesauce, snack-size yogurt, small bowl of cereal and milk – but don’t provide a second dinner.
Teach your child to eat a colorful plate. Encourage them to eat at least 3 different foods at a meal, each of a different color. This automatically offers a variety of foods with a selection of different nutrients. Some of the combinations may be odd but the foundation of good eating is variety, so if your child wants dry Cheerios, celery sticks, peanut butter and orange juice for lunch, you have achieved a healthy meal. Older kids may enjoy this approach as well with small amounts of many options packed for lunch.
Encourage but don’t force your child to try new foods. There are some very valid reasons why kids resist new foods. Neophobia, fear of something new, is a definite factor that limits what a child will eat. Food fussiness is the rejection of a substantial variety of foods. Children’s taste buds are more sensitive than adults. What adults experience as a blend of flavors may be an unpleasant combination for young children. That’s why some kids like foods separated and enjoy plain foods, like “naked spaghetti” rather than a sauced version. A subsection of all humans has more sensitive bitter taste receptors which will result in a dislike for foods like watercress, broccoli, bok choy, kale, kohlrabi, and turnip. In contrast, all kids love sweet tastes because young children have a higher bliss point for sweetness. What an adult might find overly sweet, children enjoy and will readily eat. Generally, the more a child is exposed to a particular food, even if he doesn’t eat it, the more neutral his feelings about the food become. Children become more adventurous and willing to try new foods around the ages of 7 to 9. As they grow and become exposed to different foods, their preferences will change and evolve as well.
Consider healthy substitutes for food rejections. Provide agreed upon substitutes that don’t require cooking. If chicken is rejected at dinner, offer a dollop of peanut butter, wedge of cheese or a hard-cooked egg. Fruits and vegetables can be interchanged. If your child won’t eat spinach or broccoli, he can be just as well nourished with papaya and watermelon. Try being creative to make eating fun. Serve vegetables raw with a low fat dip, hummus or even a warm cheese sauce for dunking. Use fruits as a meal side instead of vegetables. Applesauce, grilled peaches, lightly stewed strawberries or wedges of melon can be enjoyed by the entire family. Put a bowl of popcorn on the table instead of potatoes! It’s a whole grain. You are showing kids food can be fun and that all foods are good foods regardless of the combination.
Bottom line: With healthy eating habits, parents are making good health deposits, but they won’t always see the withdrawals immediately.
© NH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.