How do I get my child to try new foods?
1.
Introduce new food with play—it is OK to play with
your food especially if your child is resistant to try new foods. I know this flies in the face of everything our parents told us as kids, but when we know better we can do better. Ideas for play (indoor or outdoor):
finger-painting, smooching, poking, rolling, touching new food with a utensil, cut
it open, prepare the food together, touching the food while counting to a specific
number (very small number at first), feeding new food to a doll/stuffed toy or parent,
smelling new food, and licking new food. Model the behavior you want, go ahead----have some fun!
2. Provide a small amount (e.g., one pea, one tablespoon of potatoes, one inch square of new food). A large portion (think through your child's eyes) can be too intimidating. Your child may not anticipate success so they won't even try. No one likes to fail. Other family members present at the meal should have a larger (appropriate sized) portion and eat the new food at the same time it is in front of the child.
3. DO NOT FORCE your child to eat anything they don't want. Mealtimes should be pleasurable and happy times not battlegrounds. Feel free to encourage your child. Don’t ask them if they want to try it. By doing so, you set yourself up for a possible “no.” Use positive statements, like “You can take a bite” or “Mommy wants to see you do it.” But please no nagging. Most likely they heard you the first time. If you're not sure, then check....."Did you hear what mommy/daddy just said?"
4. Provide multiple exposures to the new food. Don’t be afraid of wasting food. If you provide small quantities the waste will be less. It can sometimes take 15 exposures before a child can enjoy a new food. Talk about the food. What it looks like? How it tastes? Does the child like it or not like it? Discuss other ways to have the food (like melted cheese on top, or paired with a wet or dry dip they already accept).
Already doing all this? That's SUPER! Let me know if you want to brainstorm other strategies together. Do you have a strategy that already works well with your child? Share the wealth with your child's teacher, knowledge is power!!!
2. Provide a small amount (e.g., one pea, one tablespoon of potatoes, one inch square of new food). A large portion (think through your child's eyes) can be too intimidating. Your child may not anticipate success so they won't even try. No one likes to fail. Other family members present at the meal should have a larger (appropriate sized) portion and eat the new food at the same time it is in front of the child.
3. DO NOT FORCE your child to eat anything they don't want. Mealtimes should be pleasurable and happy times not battlegrounds. Feel free to encourage your child. Don’t ask them if they want to try it. By doing so, you set yourself up for a possible “no.” Use positive statements, like “You can take a bite” or “Mommy wants to see you do it.” But please no nagging. Most likely they heard you the first time. If you're not sure, then check....."Did you hear what mommy/daddy just said?"
4. Provide multiple exposures to the new food. Don’t be afraid of wasting food. If you provide small quantities the waste will be less. It can sometimes take 15 exposures before a child can enjoy a new food. Talk about the food. What it looks like? How it tastes? Does the child like it or not like it? Discuss other ways to have the food (like melted cheese on top, or paired with a wet or dry dip they already accept).
Already doing all this? That's SUPER! Let me know if you want to brainstorm other strategies together. Do you have a strategy that already works well with your child? Share the wealth with your child's teacher, knowledge is power!!!
How do I make Mealtimes more enjoyable for the whole family?
1. Mealtimes (big meals and snacks) have a set start and end time (figure out what works for you). Consider adding routine elements that occur at the start of every meal and at the end of every meal. For example, giving thanks before you begin eating and then your child cleans up his/her area to their ability level. Toddlers are capable of throwing napkins in the trash and/or putting unbreakable items into the sink. If adding two new routine behaviors is overwhelming, then try just having your child clean up at the end of the meal. If you accomplished that goal, CONGRATULATIONS! Now, try to add a routine to the beginning of the meal.
2. Children should remain seated for mealtime, even if they don’t eat. How long they sit depends upon your comfort level. All eating should occur at the table (even snacks). First, this suggestion keeps your house cleaner (and who wouldn't want that???). Secondly, the suggestion reinforces a normalized mealtime and the routine of family interaction at the table. If your child doesn't eat any meals at the table, then set a small attainable goal. For example, Johnny/Jane will eat his/her afternoon snack at the table. Achieved it? Great!!! Pick the next easiest mealtime to enforce this rule.
3. Everyone eats together whenever possible. It would be optimal for all meals to be eaten together, but that is not real world. Here is a manageable way to tackle this suggestion: Look at your current routine....how may times do you eat together as a family? Can you add one more meal a month, a week, a day? When would it be most feasible (time of day, weekend, when support is available)? Once you meet each new goal, praise yourself!!!!! Then, push yourself to add another meal.
These strategies and rules are used everyday at school during snack time. Let us know if you need more ideas or some help. Share with us your successes and road blocks. Doing all these strategies already (WAY TO GO) and want more? Then move onto "More Strategies for a Positive Mealtime".
2. Children should remain seated for mealtime, even if they don’t eat. How long they sit depends upon your comfort level. All eating should occur at the table (even snacks). First, this suggestion keeps your house cleaner (and who wouldn't want that???). Secondly, the suggestion reinforces a normalized mealtime and the routine of family interaction at the table. If your child doesn't eat any meals at the table, then set a small attainable goal. For example, Johnny/Jane will eat his/her afternoon snack at the table. Achieved it? Great!!! Pick the next easiest mealtime to enforce this rule.
3. Everyone eats together whenever possible. It would be optimal for all meals to be eaten together, but that is not real world. Here is a manageable way to tackle this suggestion: Look at your current routine....how may times do you eat together as a family? Can you add one more meal a month, a week, a day? When would it be most feasible (time of day, weekend, when support is available)? Once you meet each new goal, praise yourself!!!!! Then, push yourself to add another meal.
These strategies and rules are used everyday at school during snack time. Let us know if you need more ideas or some help. Share with us your successes and road blocks. Doing all these strategies already (WAY TO GO) and want more? Then move onto "More Strategies for a Positive Mealtime".
How much should my child eat to be healthy?
1. Check out Nourish Interactive it is a great resource. Taken from their website......"We are web based company that is dedicated to supporting parents by providing them with useful information to help them improve their families health and educating children about the importance of nutrition and exercise. We believe in the power of prevention and that starts by investing in our children's health today. We acknowledge and support the key roles of both the parents and the health educators. As an organization, we value hard work, honesty and fun. These are key elements in everything we do."
Meal plan guidelines for 2-3 yr olds is posted below, however, on the Nourish Interactive website they also have meal plan information for older children; so all your family can be included.
Meal plan guidelines for 2-3 yr olds is posted below, however, on the Nourish Interactive website they also have meal plan information for older children; so all your family can be included.
Variety is the Spice of Life
Research has shown that not only do we need to talk about and teach our children to eat healthy foods, but we need to model the behavior as well. You are your child's first teacher and most influential role model. However in the rush of every day life, it is easy to fall into what I call a food rut. A food rut is when you continually serve the same go-to meals and buy the same kid-approved items at the grocery store. Most people don't have the time to figure out new foods to try or which vitamins and minerals their diet is lacking. Here are some resources I have found helpful. First, is a sample menu for 2-3 year olds (at the Nourish Interactive site there are sample menu's for older children as well. Second, is a "Nutrition Tool" that allows you to search foods by vitamin/mineral. Having the information of important vitamins/minerals, age appropriate daily recommended amounts for each, and listed food items/serving sizes that provide each; has been extremely helpful for me. Click here to be taken to the interactive tool.