Released August 17, 2009
NEW HAMPTON, Iowa -- Lifetime eating habits and attitudes about food usually are formed in early childhood. "Good eating habits can help promote good health and happiness for your child," says Cindy Baumgartner, Nutrition and Health Specialist for Iowa State University Extension Service.
Baumgartner says, “You can help your child develop good habits by making mealtime pleasant and relaxed. Mealtime can be a time to enjoy a variety of things and to learn about food.” A child who is overly tired at mealtime may be irritable and refuse food. Mealtime also may be less enjoyable if meals are hurried and family members rush off to watch TV or do other things, or if family members use the occasion to air their disagreements.
If these situations are common in your family, you can set a more relaxed atmosphere and help your young child enjoy mealtime by trying one or more of these suggestions:
- Serve small portions on a small plate.
- Serve new foods at the beginning of a meal while your child is hungry. Serve familiar foods with new foods. A disliked food may be accepted later if the issue isn’t forced.
- Use your imagination, and serve food in different ways: cut meat in strips or bite-sized pieces; cut vegetables and fruit in rings; serve foods in a pretty, but unbreakable dish.
- Be casual, friendly, patient and set a good example: say nice things about food; enter into friendly conversations; practice good manners. Children are great imitators.
- Let children help. Eating is more fun for the child who helps prepare the meal. Children can scrub potatoes or carrots, set the table (so what if silver is misplaced?), pour milk onto cereal from a small pitcher or do other small tasks.
- Children like to feed themselves and, even though there may be a mess, they need to learn. They’ll use fingers first, but you can patiently show them how to hold and use a spoon and fork. Be prepared for accidents, and keep your sense of humor.
Baumgartner says to allow time to eat and have meals at regular times so your child will be ready to eat. "Let small children leave the table when they have finished eating," she says, noting, "They have trouble sitting still for long." A simple, "May I be excused?" can be learned quickly. Perhaps if mealtime is fun for everyone, the youngster wouldn’t want to leave the table.
Food used as a reward gives confusing messages to a young child. Eating should be enjoyable and should provide the nutrients needed for good health. Using food to control behavior can lead to eating problems that can last throughout life. Instead, rewards for good behavior might include reading a book together, playing a game, or taking a trip to a favorite spot.
Serve a variety of foods. Experiment and serve them in many different ways. From these experiences at home, your child will learn to like many foods. Eating a variety of foods is more likely to result in good nutrition.
Children’s appetites go up and down with their growth rate and activity level. Sometimes they hardly touch food. At other times, they eat everything in sight. This is normal. Continue to offer good food in small portions. If more is wanted, serve seconds. Forcing a child to clean the plate may create a lifetime dislike for certain foods or may develop the habit of overeating. Help children learn healthy eating by setting a good example for them.
“Steps to a Healthier Family” may be downloaded and printed at http://www.extension.iastate.edu/Publications/PM2005.pdf.
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