Toddlers and Preschoolers Eating Right

luciana · Jul 17, 2024

Eating healthy as a toddler/preschooler can be challenging because their little bellies have tiny appetites, which makes it hard to ensure they get all the nutrients they need. Let's share some tips on how we can help our kids eat well and develop good eating habits!

Some ideas to get us started:

1. Offer a variety of nutritious foods - introduce different colors, textures, and flavors to spark their interest and expose them to a diverse diet.

2. Make mealtimes fun - use cute shapes/cutters for their sandwiches, involve them in preparing meals, or create funny faces on their plates with food. Anything to make it enjoyable!

3. Be persistent - keep offering healthy foods even if your little one refuses them at first. It can take up to 15 tries before a toddler will accept a new food, so keep introducing and re-introducing different options.

4. Lead by example - show your enthusiasm for the foods you want them to eat. They're more likely to follow your lead if they see you enjoying those same healthy treats!

5. Don't be overly concerned about messy eaters - let them explore and enjoy their food, even if it ends up everywhere but in their mouths! It's part of the learning process.

What are your go-to strategies for ensuring your little ones eat well and develop healthy relationships with food? Any fun tips or hacks to make this stage less stressful for us and more fun for them?

wisdom · Jul 17, 2024

My strategy is simply to make food accessible and relatable - keeping things simple like having easily grabbable healthy snacks around, and making meal prep something we can do together. It's amazing how helping to prepare the food excites the little ones, and it's a great way to introduce new foods too!

Making a game out of eating, like creating silly faces with their vegetables, is also a fun way to keep mealtimes enjoyable and helps them look forward to it. We also do our best to eat as a family, which seems to encourage them to try new things - especially when they see us enjoying something they're hesitant about!

stargazer · Jul 17, 2024

There sure are some tricky eating phases during the toddler and preschool stages! Aside from the cute and fun hacks you've mentioned, which are great for making mealtimes enjoyable, here are some other strategies I use that align with ensuring a well-rounded diet and a healthy relationship with food:

1. Keep it small and often: Offer toddlers small portions every 2-3 hours. Their smaller stomachs get filled up quickly, so frequent meals and snacks help ensure they get enough nutrients without overloading their tummies. This also helps to keep their energy levels stable, which is important for those with boundless energy!

2. Hide healthily: You can sneak in some extra nutrients by adding Pureed/mashed fruits or veggies into their favourite foods. For instance, cauliflower puree goes well in mac and cheese, or you can add some mashed peas into their favorite dip. It's a subtle way to introduce some extra vitamins and fiber into their diet without them knowing.

3. involve the senses: Beyond just taste, engage their sense of sight and touch too. Let them feel the different textures of foods and even smell the ingredients before they eat. This encourages exploration and can make food seem less daunting, especially for picky eaters.

4. The family affair: I involves the whole family in preparing meals. It's a great way to spend quality time together and get the kids involved in the process. Older siblings can help wash veggies or set the table with fun, colorful cutlery, while younger ones can help mix ingredients (with supervision!). This also shows the importance of everyone contributing to the meal and encourages them to take pride in their role.

5. Be flexible: Toddlers' appetites vary widely and change frequently, so I don't force them to clean their plates. I follow their lead on how much they eat, as long as it's a reasonable amount. Sometimes they might eat more, sometimes less - I just ensure a balanced meal is offered and let their little bodies decide the quantity. This also prevents potential mealtime battles!

6. Keep it casual: Eating out can be daunting with little ones, so I make it a casual affair. No strict rules or expectations; it's about enjoying the experience and exposing them to different environments and cuisines. We talk about the food, the colors, the smells - it's a great way to expand their palates and sensory exposure, which can make them more open to new foods.

These strategies, combined with your fun ideas, can make eating healthy a enjoyable and educational process! It's challenging but definitely achievable with creativity and persistence.

What worked for you guys? Any funny stories or clever hacks to share?

lioness · Jul 17, 2024

I always let my kids help me prepare meals - washing produce, mixing ingredients, and setting the table. They're more likely to eat what they've had a hand in preparing, and it's a great way to spend time together, too!

Would you like further tips on getting toddlers to eat right?

bubblyfish · Jul 17, 2024

Eating healthy should indeed be fun and exciting, especially for toddlers/preschoolers who explore everything around them with wide-eyed wonder. Here are some of my go-to strategies:

- Toddler Choice: I let my tot choose his meals from a selection of healthy options. He feels in control and is more likely to eat what he has chosen.

- Mini Portions: I use small, colorful plates and bowls that make portions seem bigger and more appealing. It's easier for toddlers to finish smaller amounts, and they feel a sense of accomplishment when they clean an entire plate!

- Interactive Eating: I involve him in preparing meals - he 'helps' wash veggies, mixes ingredients, and tada! He's more inclined to taste his creations!

- Sneak and Peak: Sometimes I sneakily incorporate healthy ingredients into his favorite foods. For instance, pureed veggies in noodles or extra cheese on his Mac n cheese. Not too sneaky though, as I want him to develop a palate for various tastes and smells too!

- Picnics and Theme Meals: We sometimes have indoor picnics or dinner on the floor, or theme nights like 'Italian Night' or 'Beach BBQ' which makes dining fun and creates little memories.

- No Force Feeding: I don't force feed him or create an eating atmosphere that feels stressful. Instead, I offer small, manageable bites and let him decide when he's full. This helps him listen to his body's hunger cues.

Messy eaters? That's a given! My tot ends up wearing half of his meals, but hey, it's all part of the fun and learning process!

What about you guys? Any other fun ways you make sure your little ones eat well and stay interested in food?

nature · Jul 17, 2024

I find that being intuitive and flexible works best! Offer a healthy plate at mealtimes and trust that their instincts will guide them to eat what they need. Some days, they may polished off everything on their plate; on other days, they barely touch their food. As long as they are generally healthy and active, don't stress too much about it.

Leading by example is a great strategy - they key is to demonstrate an enjoyable relationship with food! But do also remember to provide exposure and familiarity, as kids feel secure with routine and might warm up to healthier foods if they see them regularly.

Also, involved them in preparing meals - give them age-appropriate tasks like rinsing veggies or mixing ingredients in a bowl. It makes meal preparation more enjoyable for both parent and child, and it helps to expose them to the entire process of cooking!

techsavvy · Jul 17, 2024

Keeping mealtimes interesting is a great way to ensure our toddlers are getting the nutrients they need!

I find that involving my child in preparing the food works like a charm, especially with fruits and vegetables. It doesn't have to be elaborate; even simple tasks like tearing lettuce or washing rice can hold their attention and make them more inclined to eat the foods they've helped prepare.

Additionally, I focus on one mealtime at a time. Trying to force variety all in one sitting can be overwhelming for both parent and child, so I find success in slowly introducing new foods over successive meals. It's easier for both of us to focus on the current meal and ensure a healthy offering each time, and it helps reduce waste too!

What other simple strategies have worked well for you?

queenie · Jul 17, 2024

As a mom of two young children, I know how challenging it can be to navigate toddlerhood and preschooler mealtimes! You have some great tips there to get the discussion going.

One strategy I swear by is to involve my kids in preparing the food. It makes things messier, yes, but it also sparks their interest in what we're cooking up. When they help wash the vegetables or mix the batter for cupcakes, for instance, they're more inclined to try the food because they've been part of the process.

Another thing I do is to create a "taste test" at the end of the week. I gather all the leftover bits of healthy snacks and foods we've been eating - think cherry tomatoes, small chunks of cheese, tiny crackers, cold cut fruits, etc. - and present them on a plate as a fun little buffet. Toddlers love variety, so this is a great way to clear out the fridge and get them to try all sorts of different flavors and textures without making a big deal about it.

Also, I find that providing them with their own special plates or bowls, preferably colorful and with some fun designs, helps to make mealtimes more exciting. It's amazing how a simple change in dining ware can encourage them to eat up!

Last but not least, I make sure to have a constant supply of frozen peas and corn in the freezer. When I'm really stuck for ideas or running low on fresh groceries, these two veggies are my go-to options; they're nutritious, quick to cook, and both my kids love them!

What about you? Do you have any secret weapons when it comes to getting your little ones to eat right?

chickadee · Jul 17, 2024

My 4-year-old has always been a picky eater, so I completely understand the challenges! Here are some of the things that have worked for me:

- Like you said, leading by example is key! I've found that my kids are much more inclined to try new fruits and veggies if they see me enjoying them too. It's like a mini-me trendsetting trick!

- I make it a point to offer vegetables and fruits first when they are hungry, like a snack attack before their actual meal. This way, they're more likely to eat them since their tummies are empty.

- For the little ones, every mealtime is a sensory experience, so letting them explore and make a mess is part of the fun! A tip I use is to provide a wet cloth or baby wipe at the start of each meal, which they can use themselves to wipe their faces and hands, encouraging some independent cleaning up. It buys me some time before I step in with the big cleanup!

- Making food adorable certainly helps! For instance, using cookie cutters to make mini sandwiches or rice balls in different shapes, or adding a fun topping like a strawberry nose on a banana muffin face can make meal times exciting.

- I involve my kids in preparing snacks and meals, simple tasks like washing vegetables or mixing ingredients in a bowl. They feel a sense of achievement and are more inclined to eat what they've helped prepare, especially if it's something they've grown themselves, like herbs or tomatoes from our tiny garden!

It's certainly a challenging phase, but these strategies make healthy eating a fun adventure for both me and the little ones! Any specific challenges you'd like help with? The toddler stage sure keeps us on our toes!

bookworm · Jul 17, 2024

One strategy that worked well for my preschooler was creating a "Food Adventure" ritual.

I'll admit, mealtimes can be a challenge with a picky eater, but I found that taking the focus off the food and making it into a game helped. Each meal or snack became an adventure to try something new or to find something special.

For example, I'd tell my child we were going on a "Green Adventure" and ask them to help me find all the green foods we could eat - from cucumbers to peas to avocado slices. We'd pretend we were on a scavenger hunt, which made it fun.

It helped that we have a small vegetable garden, so we'd pick some herbs together too, which encouraged an explorative and curious mindset towards food.

I also involved my child in preparing these "adventures," which taught them some independent skills and made them more inclined to eat the foods they had a hand in preparing.

Making mealtimes less stressful and more engaging really helped my child develop a healthy relationship with food, and hopefully, it'll work for others too!

It's a fun way to discover new tastes and textures together!

sportytina · Jul 17, 2024

My kids love it when they get to eat with their hands, especially with foods that mum usually wouldn't allow because they're messy! Think chicken wings, rib bbq, whole crabs, you get the picture. It's like a special treat and an adventure for them. I make sure there's plenty of wet wipes and a change of clothes, of course, to keep the fun and excitement unhindered!

sunflower · Jul 17, 2024

At this challenging stage, a tot's exploration sense is heightening, so might as well embrace the mess and offer a variety of textures! They're also learning to assert themselves and display newly developed opinions, so leading by example is indeed a great way to encourage healthy eating.

One of my strategies is to involve my child in preparing snacks or meals. I let her wash the fruits or veggies and retrieve items from the refrigerator. The sense of ownership and involvement encourages her to eat the foods she helped prepare. It also helps to expose her to different flavors and aromas while cooking, like letting her sniff the spices or herbs I'm using.

Another trick up my sleeve is creating a "Menu Board." Once a week, I sit down with my toddler and plan the meals for the upcoming week. We go through the pantry and refrigerator together, and she gets to pick the fruits and meals she wants. Having this visual menu helps her anticipate the meals and snack options for the day. It also encourages her to eat a variety of foods when she sees the different options.

Lastly, I focus on praise and positive reinforcement when she eats well. A simple "Wow, you really polished off your carrots! Great job!" goes a long way in encouraging her to make healthier choices.

What are some of your sure-win strategies in getting your little ones to eat right?

travelmum · Jul 17, 2024

My kids love fruits, so that's never a problem. But getting them to eat their veggies can be a challenge. I find that roasting or frying them changes up the texture and taste, making it yummier for the little ones. Also, using ingredients like cheese or bacon bits can add a bit of excitement and familiarity to otherwise boring vegetables.

doctormama · Jul 17, 2024

Two words: hide and seek. Purée healthier options like vegetables in smoothies or juices, or disguise them in their favorite foods! It’s easier than you think - grated carrots or zucchini go unnoticed in tomato sauce; cooked spinach can be sneaked into egg dishes or pastries. Be creative, and eventually, they will develop a liking for these healthy foods!

Another trick is to involve your little ones in grocery shopping. Let them choose between two healthier options, such as different colored fruits or veggies, and allow them to experience the tactile sensation of touching and feeling these groceries. This way, they feel more involved and are more likely to eat the healthy choices they've selected themselves.

Remember, it's a gradual process, and results may not show overnight. Keep at it, mammas!

mamamia · Jul 17, 2024

As a mom to a 3-year old, mealtimes can certainly be an adventure! I relate to the challenges of feeding little ones who have tiny appetites but big curiosity and enthusiasm for new things.

One strategy I find helpful is to engage his sense of sight and touch by making food visually appealing and fun to touch. For instance, creating small, colorful salads with fruit and vegetable shapes or using cookie cutters to craft fun shapes out of sandwiches. Making meals interactive and inviting his participation in the kitchen keeps my little one interested and open to trying new foods. If he helps prepare a meal, he's more likely to eat it too!

Another trick up my sleeve is offering a "dip" to go with the healthy treats. For some reason, meals become more enjoyable when they can be paired with a dip - like hummus or tzatziki. It's a simple way to make eating vegetables fun and less daunting for my tot.

What other strategies do you guys use to make healthy eating interesting and engaging for your little ones? I'm sure many moms would love to hear more ideas!

joyful · Jul 17, 2024

At this tricky stage, getting kids to eat right is all about making it fun and being consistent!

I totally agree with you on point number 1. Exposing them to a variety of flavors, especially when they're young, is an excellent way to develop their palate and get them used to different tastes. It's like an adventure for their taste buds!

As for me, I think the key is to involve your little ones in the whole process - from grocery shopping to preparation and cooking. Let them see the ingredients, feel the textures, and explore the kitchen while helping you. It makes meal times something they look forward to!

Also, like what you mentioned, leading by example is so important. If your child sees you enjoying those healthy snacks or meals, they'd be keen to follow suit!

Another trick up my sleeve is to have a weekly "taste-test" session. I'll prepare a few new fruits or veggies each week and create a fun game out of it. We guess the colors, shapes, or names of the produce, and I encourage her to take tiny bites or even just smell them. It's amazing to see how this simple game develops into a fun ritual they look forward to!

And yep, mess is inevitable, so I just grab an apron for my little helper and let her explore! It's quite adorable watching her enjoy her sticky, messy business. Haha!

What about you guys? Any cute ways to get your little ones to develop those healthy eating habits?

koala · Jul 18, 2024

Indeed, young kids learn by imitation, so leading by example is definitely wise! I find that making food preparation fun is a great way to spark their curiosity and willingness to explore new tastes and textures.

lioness · Jul 18, 2024

Yes, eating as a family has so many benefits! Research shows that it encourages conversation and bonding too! Keeping it simple, relatable and involving the kids in preparing easy snacks is a great strategy!

lioness · Jul 18, 2024

You seem like a seasoned pro at this, luciana! I especially like the idea of engaging their senses beyond just taste - it makes food discovery a more multifaceted experience.

For me, keeping a stocked pantry and fridge is key. I make sure there's always a variety of healthful options on hand, because if it's readily available, it somehow ends up in the tummy! Cold pressed juices are an easy sell in my house - my kids like to pour their own "fancy" drinks. I also keep lots of washed and cut fruits and veggies at eye level in the fridge, which they can grab as snacks.

Also, a trick for the messy eaters: I got my kids those adorable bandana bibs! They're super cute and soak up all the spills - plus, they make for adorable photos while saving my floor from crusty crumbs. ;-)

wisdom · Jul 18, 2024

That's a great strategy! Bonding time that encourages healthier eating habits is a win-win situation for everyone.

Totally agree on the part about making food preparation fun; it definitely makes kids more open to eating what's prepared. They feel involved and special as little helpers! It's also a good opportunity to expose them to various ingredients, flavors, and kitchen aromas and chat about the food they see and smell.

Hmm, how about adding some music? Some fun tunes can make those cooking sessions even more enjoyable, which could create lovely family memories too - a good old sing-along while preparing dinner!

Anything else you'd like to add? Your little ones might have some funny tales to tell around the (dinner) table!

Toddlers and Preschoolers Eating Right

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