Healthy Eating for Children

Your Job and Your Child's Job

Many parents worry that their child is either eating too much or too little. One way to help your child eat well and help you worry less is to know what your job is and what your child’s job is when it comes to eating. Some food experts call this the division of responsibility and this can help to take the battle out of meal times.

From birth until your child is between 6 months and 1 year old, you are responsible for what your child eats, and your child is responsible for how much and how often he or she eats. (Infants are fed on demand.)

As your child starts eating solid foods, you become responsible for what, when, and where your child eats, and your child is responsible for how much is eaten, and even whether he or she eats.

How you and your child decide on food

Setting the Stage for Pleasant Mealtimes

Make a point to eat as many meals together at home as possible. A regular mealtime gives you and your family a chance to talk and relax together. It also helps you and your child to have a positive relationship with food.

• Think of the family meal table as a conflict-free zone where you each come for positive time together. Save problem solving and difficult discussions for a separate time and place.
• Save distractions, such as reading, toys, television watching, or answering the phone, for another time and place.
• Teach and model good table manners and respectful behavior.

Eliminate Power Struggles by Learning to Trust Your Child's Choices During Meals and Snacks

Most children self-correct their under eating, overeating, and weight problems when the power struggle is taken out of their mealtimes.3, 4 But the hardest part for most parents is stopping themselves from directing their children's choices ("Eat at least one bite of vegetable"; "That's a lot of bread you're eating"; "Clean your plate"; "No seconds"). Do your best to avoid commenting.

If your child skips over certain foods, eats lightly, or eats more than you'd like:

• Check yourself. Remember that your child has an internal hunger gauge that controls how much to eat. If you override those signals, your child won't be able to tune into that internal hunger gauge as easily.
• Let your child decide when he or she is full. You can remind your child of the next scheduled meal or snack time: "Just make sure that you've eaten enough to hold you until snack time, which is after we get back from your swim class." This can help your child make a wise decision about what and how much to eat now.

Healthful Recipes that Your Kids Might Enjoy

• Kid Friendly Vegetable Spaghetti
• Fruit Fondue
• Tofu Fruit Milkshake
• Fruit on a Stick
• Applesauce
• Dry Fruit and Wholegrain Cereal Trail Mix
• Sweet Strawberry Salad Dressing

Health Education Classes

Our health education department has a couple of classes that are aimed towards healthy eating for children.

• Feeding Your Young Child: Overview
• Healthy Eating, Active Living for Kids and Families: Overview

Resources

• MyPyramid.gov Kids Game - an interactive game that helps kids keep track of their food choices.
• USDA Food & Nutrition Service for Kids - an interactive website to help kids have fun while learning about healthy eating and physical activity