When your little one is eating well, it brings a smile of happiness to any mother. Aside from breastfeeding, as your child grows through various stages, it’s a great time for you to instill good eating habits early on for better health and appropriate nutrition. In fact, you can start teaching good eating habits from birth up to one year old, as this period is usually the easiest to manage. However, if you miss this window, you might need to explain your reasons and be patient. Let’s look at how to achieve this.
Introducing new foods without resistance
Encourage your child to try new foods such as vegetables, fruits, or small pieces of unfamiliar but healthy meats that are appropriate for their age. Start by mixing these new foods with what they already like, gradually adding small amounts. This way, they won’t feel overwhelmed by new tastes and will be more likely to eat them. If they refuse, don’t get discouraged; you can try again up to 10 times.
Eating on a schedule
Try not to let your child’s hunger coincide with their nap time. Infants may need a gradual adjustment, but soon you’ll understand their typical sleep patterns. You can either set fixed meal times from the start or observe their natural hunger cues. If meals are consistently mis-timed with nap times, your child might be less inclined to eat, as their body will prioritize rest over food.
Learning to use utensils
As your child grows, start teaching them to use a spoon and cup. Initially, they may treat utensils like new toys and make a mess. It’s normal, so be prepared. To help them learn, provide two sets of eating utensils: one for them to practice with and one for you to use to feed them. Gradually, they will get the hang of it. Don’t forget to praise their efforts with applause and encouraging words.
Dealing with refusal to eat
If your child refuses to eat, stay firm. Many children refuse to eat on time and might not feel hungry at mealtime, which can be concerning for parents. If you notice unusual eating patterns, consult a doctor. You may need to involve everyone in the family and set a rule that if they skip a meal, they’ll have to wait until the next one. Initially, they might resist, but this approach will help them understand the consequences of not eating at the right time.
Minimizing distractions during meals
Avoid distractions like TV or toys during mealtimes. These can divert their attention from eating. The best practice is to focus solely on the meal during mealtime and save other activities for afterward. This helps establish a routine and encourages better eating habits.
Encouraging healthy eating
Don’t put off introducing healthy foods until they’re older. Habits formed early can help children develop a preference for nutritious foods. Avoid forcing them to eat only what they dislike, as this could lead to aversions or negative associations. Instead, incorporate a variety of healthy options and make them appealing.
Avoiding snacks before meals
Refrain from giving snacks before meals, as this can spoil their appetite for the main meal and create a habit of preferring snacks over proper food. This can lead to reduced intake of nutritious foods.
Serving appropriate portions
Don’t overload their plate, as a large amount of food might discourage them from eating. If your child is a picky eater, start with small portions and gradually increase the amount as they become more comfortable with eating.
Avoiding pressure or anger
If your child is reluctant to eat, avoid pressuring or scolding them. This can lead to increased resistance. Instead, focus on gently encouraging them and gradually changing their eating behaviors.
Variety in meals
Just like adults, children can get bored with eating the same foods repeatedly. Even if the food is nutritious, they may lose interest if it’s always the same. Try varying the menu or changing cooking methods to keep meals interesting.
Limiting sweet treats and sodas
Although sweets and sodas may be appealing to children, they offer no nutritional benefit and can lead to a preference for sweet flavors. Regular consumption can also spoil their appetite for more nutritious foods. Limit these items to prevent developing a sweet tooth.
By implementing these strategies, you can help your child develop healthy eating habits that will benefit their overall well-being.
