It might seem obvious, but it bears pointing out: Children need less food than adults. What may seem like a small amount to an adult may be just the right amount for a child.
While many parents stress over their child’s nutritional intake, it’s important to remember that most children are capable of listening to their body cues and will stop eating when they are full if you allow them to. Ignoring those hunger and fullness cues can lead to overeating or turn children off to foods they should be eating.
In other words: Don’t encourage your child to “clean their plate.” Always start by offering one serving of each food and then let the child decide how much to eat. If the child is still hungry, they can ask for more food.
Below find more helpful tips when it comes to feeding toddlers and preschoolers, from the experts at St. Tammany Health System’s Parenting Center:
How do you determine if a child who doesn’t talk yet is full?
Watch for these signs:
- pulling away from the spoon.
- turning away or becoming distracted.
- not opening mouth for food.
- pushing food or the spoon out of the mouth.
- throwing food on the floor or playing with food.
What counts as one serving?
In general, a toddler-sized portion is ¼ to ½ an adult-sized portion.
A preschooler-sized portion is close to or the same size as an adult’s.
So, for example, a 1-year-old would start with ¼ of an adult serving, while a 3-year-old would start with ½ an adult serving.
General tips
For each type of food offered, serve about 1 tablespoon per year of age, or a portion the size of the child’s palm.
If you are not sure what a tablespoon or ¼ cup of food looks like, use measuring spoons or cups to portion out foods for a few days until you learn what an appropriate size looks like in your plates and bowls.
Trust your child to eat the amount that is right for him or her. Children’s appetites change from day to day. It’s OK if your child does not eat a whole serving or asks for more food. Children tend to eat just the amount they need over several days. Don’t force more food or stop your hungry child from eating. It’s up to you to provide meals and snacks at the same time every day and offer a variety of foods in child-sized servings.
Be a great role model. Kids are more likely to eat their fruits and veggies if you do. Offering two or three types of fruits and vegetables each meal with help children meet their daily nutrient needs.
For more information, visit www.eatright.org or www.letsgo.org. See below for upcoming classes and events at the Parenting Center.
Marla C. Rabalais RD LDN is a registered and licensed dietitian. She serves as health educator at St. Tammany Health System’s Parenting Center in Covington.