Tips for enthusiastic eating

It's fair to say that, where possible, most families strive to provide a balanced, varied and fun diet for children. Trying to cater to the needs and wants of everyone in the home can make this nutritious endeavour a bit of a challenge.

At one point or another, most children will go through a phase of eating where they're limiting meal and snack choices. But, if you understand why it happens and how you can help, it'll become much easier to navigate.

At around age two, most children will go through a ‘neophobic’ phase, which is where previously accepted foods will suddenly be rejected on sight, smell or taste.

This is thought to be a survival instinct preventing children from eating something that could cause them harm. As such, they’ll want to check food by smelling, looking and licking at it before they put it in their mouths. It can take between 15-20 attempts before a child will try a new food, so don’t give up on any initially rejected.

When they’re a bit older, children may go through a phase of disgust and develop a fear of contamination. Previously enjoyed foods may be rejected based on their resemblance to something that the child views as disgusting – spaghetti looking like worms is a good example. They may also be reluctant to eat foods if they have touched something else on their plate that they don’t like.

If your child’s eating habits have dramatically changed, ask yourself: is it related to their developmental stage or could it be something else?

1. It’s completely normal for the amount children eat each day (or even at each meal) to vary.
2. Toddlers are very good at listening to their appetites and eating what their body needs at the time.
3. Appetite is affected by a variety of factors including growth spurts, the weather, illness, teething, emotions and digestion issues (e.g. IBS or constipation).
4. As caregivers, we have a responsibility to offer a varied, balanced diet – but it’s up to the child if and how much they eat.

• big changes – new siblings, moving house, or starting at a new setting could all contribute due to uncertainty, so eating may act as a way for children to exert control over external life factors
• minor illnesses – colds, stomach upsets and fevers can all affect appetite; colds can also cause blocked sinuses, which dulls taste
• emotional upset – if children have had an emotional day or few days, they may be low on energy and crave high-sugar foods or have a low appetite
• underlying medical issues – if you’ve cast your mind over the options and still can’t identify a problem, book a GP appointment to rule out anything serious

• encouraging children to take part in mealtime prep: food prep, laying the table, serving themselves…
• keeping mealtimes within a certain timeframe – 20-30 minutes is about right
• being a good role model: eating the food yourself; talking positively about the food; and using positive body language to reassure them
• offering smaller portions, as too much food on a plate can be overwhelming
• praising children for eating well or trying new foods, with star charts or stickers as a reward
• working in partnership with your child’s early years setting

• bargaining or coercing a child into eating more than they want
• pressuring children to eat more when they show signs of having had enough
• offering children an alternative dish, as you’re likely to find yourself locked into a future expectation of preparing a different meal for them
• using food – particularly sweet treats such as puddings – as a reward for finishing a main meal, as it will teach children that there’s a hierarchy of desirable food, with unhealthier choices ranking higher