"Healthy Eating for Toddlers: Easy Tips for Parents"

   10 Ways to Teach Your Toddler Healthy Eating Habits 

Adults who enjoy a variety of nutritious foods in a convivial environment are much more likely to have children with healthy attitudes toward food than those who always diet, overeat, refuse vegetables, or simply let their kids  eat alone, says Jane Cowher, a picky eater and food expert at the Monell Chemical Senses Center in Philadelphia. 

Modeling a healthy relationship with food doesn't just help kids make food choices; it also helps them understand when they're hungry and how to listen to their bodies. 2 It  also helps prevent  eating disorders. 

. Don't give up on new foods too quickly 

Too many parents stick with chicken nuggets and grilled cheese because they know they'll eat them without complaint. "To eat a variety of foods, you  have  to offer variety," says Jean Skinner, PhD,  professor of nutrition  at the University of Tennessee's Department of Nutrition. 

It's worth being patient: Dr. Burch says children are exposed to a new food 10 to 15 times. "You have to keep offering the food with the expectation that the child will eat it," says Sutter. 

How  to get your child to try new foods 

 The American Speech-Language-Hearing Affiliation (ASHA) portrays the "three Es" of getting a child to acknowledge a modern nourishment: presentation, investigation, and development.

 

. Keep portion sizes small 

In this country of generous portions, we sometimes forget that kids are tiny and need small, child-sized portions. A simple way to determine appropriate portion sizes for toddlers is  to make the equivalent of one tablespoon per year. 7 

How much is enough? One tablespoon per year covers a child's nutritional needs. Appetite. 2012. Overeating can be intimidating and discouraging for kids and disappointing for parents who see a full plate even though their child has tried everything. Begin little and keep in mind that one green bean is way better than no green beans and you can continuously offer more.  

. Limit juices and snacks 

Some kids eat snacks like cookies and crackers all day  and  down  endless juice boxes. None of these habits are conducive to healthy eating because kids are full  when it's time for a real meal and don't seek out more nutritious alternatives. You don't have to cut out snacks and drinks completely, 

"Gatekeepers should to see snacks as an opportunity to offer nutritious choices and unused flavors.  Make snack time a habit and offer a few healthy snacks at specific times of the day." And limit  juice intake for toddlers ages 1 to 3 to 4 ounces of juice per day, according to the AAP. 8 Juice has limited nutritional benefits, but it does have a lot of sugar. 

. Allow for Mess 

One of the most common ways that toddlers learn about food is through taste. So, if toddlers need to  learn about different foods, it's a good thing to tolerate messy eating. "Eating is a multisensory experience," says Dr. Vartabedian. 

A new eater who has never been allowed to play with food may not enjoy food as much as someone who has ever eaten banana smears or crumbled crackers before. When it comes to toddlers, what they eat is more important than whether they eat  with a fork. 

 . Thinking About Typical Development 

Not everyone likes all foods. Some people simply have a stronger sense of taste, especially bitter ones. 9 In addition, an innate fear of new things, known as neophobia, is most pronounced during the preschool years. 

"Parents interpret this as picky eating behavior, but it's actually adaptive and normal behavior," says Dr. Birch. Food neophobia is more pronounced in some children than others, mainly due to differences in temperament. Extreme food selectivity is also a hallmark of children with autism spectrum disorder (ASD). 9 

If your child rejects a new food, you might be able to attribute it  to neophobia and keep trying. If after a few tries they still don't like it,  accept their preference for now. But if you're worried about their diet, talk to your doctor. They can help you find sensible alternatives or refer you to a registered dietitian. 

. Relax 

 Even kids who seem to live on macaroni and cheese may not have as poor a diet as their parents think. "When parents label their child as a 'picky eater,' it becomes a self-fulfilling prophecy. Many of these kids are actually completely normal," says Dr. Vartabedian. 

And for many, the condition improves with age. One of the most important indicators of a serious problem is a child's growth curve. When a child is growing normally, their nutritional needs are being met, says Dr. Vartabedian. He adds that young children meet these needs over time, not at every meal or even every day. 

You can give them a multivitamin for peace of mind, but remember that  nutrients are better obtained from food. Another helpful exercise is to write down everything your child eats for a week, even if it's just one bite. If they can get at least one serving from each food group, it's actually not that bad.