Nutrition Tips for Your Growing Child

Feeding Your Growing Child

Feeding your child a healthy diet can be a challenge. Picky kids and busy schedules make it hard to prioritize healthy meals.  The clinicians at Valley Pediatric Associates in Owings Mills, MD, can help you feed your child adequately and healthfully.

Remember, your job as a parent is to OFFER a variety of healthy food. Your child will decide what to eat and how much to eat. 

Tips For Healthy Eating Habits

• Almost all kids go through picky stages. Avoid making different food for each person (unless there are food allergies). The clinicians at Valley Pediatrics have often seen the pickiest toddlers turn into adventurous eaters by high school. 
• Allow for food exploration at mealtimes. This doesn't mean making a full-course dinner catering to your child, but a planned meal with one or two new foods. Always make sure there is one thing on the table that your child likes. Younger children often need to see a new food many times before tasting it. 
• Incorporate a "same time, meal time". Children love a routine. There is safety in eating around the same time every day. If it can't be the same time daily, have the same eating procedures to ensure your child will engage during eating times and be more relaxed when trying new things.
• Eating together as a family should be a priority. If it's important to you, your child will find it important. Children who eat meals as a family have healthier diets, do better in school and have fewer mental health challenges down the road. 
• Limiting mealtime for pre-schoolers to under twenty minutes may help them stay focused and eat.
• Breakfast is one of the most important meals of the day. Eating a well-balanced breakfast will help your child to wake up and focus in school. It does not have to be a conventional breakfast food (PB&J anyone?) but should contain some protein. 
• Involve your children in shopping for and prepping food. Offer your child one or two choices per meal of items they want to see with their meals (applesauce or green beans?). Giving your child a choice may ensure more cooperation at mealtime. Even the youngest kids can wash & tear apart lettuce for salad. 
• Drinking water is as important as eating a well-balanced meal. The amount of water varies by age and depends on levels of activity and environmental conditions like heat and humidity. 
• Avoid any sugared drinks including fruit juice. Filling up on sugar can decrease your child’s appetite along with causing dental cavities and other medical problems. 
• Snacks can be part of a healthy diet if they are nutritious snacks instead of empty calories. Many young kids do better with more smaller meals. Avoid snacks just before meals so your child is hungry for the meal.
• No eating in front of screens. Many people over-eat when distracted by screens.
• You want your child to see mealtimes as a fun experience. Try having themed meals. Explore different ethnic foods, have a themed color night, such as all red foods, or make breakfast for dinner. Have blind taste tests. Can you tell which apple is green with your eyes closed? If your child sees food as fun, they may be more willing to try new and more nutritious food choices and like them.

Call the excellent medical staff of pediatricians at Valley Pediatrics Associates at (410) 902-7710, located in Owings Mills, MD if you have concerns about your child’s eating.