Mealtime Tips
How do I know if my child is eating enough?
Your pediatrician is your best guide. The “growth chart,” which tracksyour child’s height and weight, varies with each individual. It is affected by your genes as well as your diet. Discuss your concerns with your doctor. Most offices will allow you to stop by for “weight checks” in between office visits, so you can follow your child’s growth more closely if you are concerned.
Supplements can be helpful, but remember they can “fill up” a picky eater and make it less likely your child will try new foods. Supplements contain different amounts of several nutrients, so be sure and talk to your doctor first before trying them.
Likewise, your pediatrician is your best resource if you are concerned your child is overweight. They may suggest more exercise and activity, and less “junk food.” Even overweight children still need balanced nutrition since they are growing.
Is there enough variety in my child’s diet?
Most every parent has a concern about this at one time or another. Eating a variety of healthy food is important, but children often refuse to eat the healthy food you give them. Following are some practical solutions to a common problem.
Begin by keeping a log or record of two weeks of your child’s intake of food across the day. This will give you a more realistic “big picture” of what your child eats.
Does my child need to eat many different kinds of food? Why?
You will be more successful in improving variety in food by looking at a couple of weeks of intake, not a day, or one meal. The “Food Pyramid” and the “Pyramid Way” are simple ways to monitor that your child is getting what she needs. Variety is very important for two reasons. A variety of types of food, especially fruits and vegetables, gives the best basis for growth and health.Secondly, variety now also helps a child be more accepting of new foods later in life.
My child is picky. How can I get her to accept new foods?
It is estimated that as many as 45% of all children have mealtime problems. Limited variety is the most common problem. Food varies in several ways: smell, taste, texture (chewy or crunchy), color, temperature. Food that perceived as “different” may be rejected.
Texture is important to consider, especially if your child has sensory issues. Think about the way food feels when your eat it. Mixed textures, such as soup, can be difficult.“Hypersensitivity” or being too sensitive to the way eating feels inside your mouth, can result in refusing many foods. There are many strategies to successfully dealing with hypersensitivity. Speech therapists and occupational therapists are great resources.It is helpful to give your child opportunities to experience touch around their lips, teeth, and tongue. Try playing games with textured straws, brushing on the lips and teeth. Safe whistles can be fun, especially in front of a mirrow.
Likewise, remember that eating is hard work! Your child eats 80% of her intake during the first ten minutes of a meal. Don’t be discouraged if they slow down after that. After that, she may fatigue or be ready to move on to other things.Many complex behaviors are involved, and include: getting the food to the mouth by spoon or fingers, placing food in your mouth, moving food to your molars with your tongue, chewing, forming a ball or bolus with the food to move to the back of your tongue, and…..swallowing. Children seldom do all this hard work without also doing other things at the same time, so distraction can be a problem. Try to find a quiet time and place as possible for eating. Do your best to keep mealtimes calm.
Watch your child’s reactions to different foods to see what variables may be difficult. Is it too hot? Too chewy? Too busy a place? Never force food into your child’s mouth. She may choke, and will certainly not be learning to accept food.
Accepting new foods takes time and patience. Do not try to increase quantity of food and variety at the same time. Here are a few tips to increase variety:
*Introduce only one new food at a time.
*Introduce new foods when your child is hungry, or at the beginning of a meal.
*Remember “Grandma’s rule” to take just one bite. Add more bites of the new food slowly.
*If your child gives you a clear NO!, back up and introduce the new food more slowly. Simply have it on the table, then on your child’s plate. Other family members can model eating the new food.
*Try again a few days latter.
Special diets, such as gluten free diets, present a special challenge for mealtime. Tastes can be unique and require patience. Websites and other parents can be helpful.
Mealtime can be difficult. How do I make it more pleasant?
Allow adequate time to eat before rushing off to the next activity. Try to schedule mealtimes regularly. Three mealtimes and two snack times gives many practice sessions for picky eaters. Try to eat away from the T.V.
Should the whole family be involved?
Family members can be great models. Try to be on the “same page” in suggestions you give your child.
What do we do at a restaurant?
Restaurants can be noisy and overwhelming. Take practice trips to informal kid-friendly restaurants, and begin with a small quantity of preferred foods. Take along a few activities, and avoid a long stay.
How do I establish mealtime habits that will last?
Consistency at each mealtime is the best way to change habits. Be clear in what you expect from your child, and stick to it. The reward will be easier mealtimes and more variety in your child’s diet.