How to Make Your Toddler Eat Well

When you are raising a child, it is crucial to ensure your child forms healthy eating habits. It is no secret that toddlers are picky eaters. Their eating habits are somewhat unpredictable.

Sometimes they want the same food every day for a month or so. Then, suddenly, they do not want to be in the vicinity of that food. There are also some days where your three-year-old may not eat as much as usual.

Do not be alarmed; your child's erratic food habits are normal. It would be best if you also kept in mind that every child is different. Hence, their food intake and eating behaviors will vary as well.

Maintaining a healthy feeding relationship with your toddler will help them develop healthy eating habits and get the proper nourishment. Here are some tips for helping your child form healthy eating behaviors.

Foods to Offer Your Toddler

Children can get quickly bored with the same food. Offer your tiny tot a variety of healthy foods that your family also likes. To beat the monotony of serving the same food, you can make a routine of providing different proteins on different days of the week.

For example, on Sundays, the protein element of dinner is always chicken. On Mondays, the protein for dinner is fish. On Tuesdays, eggs are the proteins for dinner and so on. You can switch it up and alter the assigned days monthly.

Alternatively, you can experiment with innovative lunch ideas and dinner recipes for your little one. Try foods with different textures and flavors.

It is ideal for meals to have iron-rich proteins like meat and poultry. The iron and amino acids from the proteins are essential for strong bone development, brain advancement, and overall physical growth.

Good proteins are meat, poultry, fish, milk, cheese, yogurt, tofu, lentils, and nuts, and the meals should also have nutritious vegetables like peas and carrots. They should also have components rich in healthy fats like salmon and avocado.

Ensure that you include whole grains and fruits in your diets as well. The fibers and minerals from these foods are essential for their gut health. Whole-grain food options can be couscous, quinoa, whole wheat bread, etc. 

Fruits have a diverse array of options, such as apples, nectarines, grapes, etc. You also need to consider the amount of salt and sugar used. It is best to keep the salt and sugar content to a minimum. If possible, do not use them at all.

Dealing with Food Refusals

Sometimes the child refuses to eat to practice their independence since it is one of the few aspects they control. The toddler may not be protesting against the actual food but might be testing the people's reactions around them.

They also might be simply seeking some attention. Some parents are unaware of these reasons and assume that the food is the cause of such refusal. Hence, they get flustered and caught up in a frustrating authority game.

Try your best to stay calm, do not get angered by the tantrums. It would be best if you were patient with them. Do not force your child to eat; this is a losing game and will ruin the relationship dynamic.

Letting your child sense your annoyance and anger will only escalate the situation and make it out of control. Offer an alternative option if your child is not like that particular food. For instance, if your little one does not want to drink milk, give them some fruit-flavored yogurt instead.

If you are trying to introduce some new food, serve it with a familiar item. For example, if you want to add broccoli to their diet, mince it and serve in small portions with the mashed potatoes they already eat.

To encourage your toddler to try out new fruits or vegetables, offer them healthy dips with which they can begin a unique experience. The dips can be made of yogurt, tahini, or hummus.

Serve them small portions at first so that they can finish it at their speed. Avoid being impatient and rushing them. Serve them more food but in small amounts when they are hungry. This will minimize food waste and encourage your child to eat well.

Your child also learns a lot from you, and you can set a good example by having the same healthy food yourself. This will motivate them to eat properly.

Make sure your kid is seated comfortably in the chair. Sometimes they cry and refuse to eat their food because they are uncomfortable. They also refuse to eat when tired from all the playing and running they've been doing. 

They might refuse to eat because they are cranky, most likely caused by inadequate sleep. They also do not want to eat when they have had frequent snacks before the meal, and they do not have any more space for food. 

Sometimes their little tummies have no room for food because they have filled up fruit juice or chocolate milk. You need to be aware of how much they are snacking and when.

Always remember, brute force is not the answer. If your child is not willing to eat at all, let them be. Let them sit with the food quietly for a few minutes before leaving the table.

Small Servings for Small Tummies 

Following some small steps will go a long way in encouraging healthy food habits. Make sure that you are serving the right portions to your child. The rule of thumb is to help your tiny person one tablespoon of each food for each year of age.

For instance, if your child is two years old, serve him two tablespoons of each food. Small and manageable portions will allow the little one to ask for more if he wants it. This will also help them understand their appetite and eating capacity, reducing the chances of developing unhealthy eating habits.

Moreover, this helps your little one understand how their appetite works and reduces the risks of developing unhealthy eating habits.

Participating in Meal Preparation

Let your little cutie help you out with the food and allow them to choose the food in the grocery store. Let them explore the kitchen under your supervision. You can also find a way to prepare meals such as washing the fruits and vegetables. 

This will help them understand the importance of food hygiene. Let them take part in setting the table. Your youngsters will be more likely to eat their food when they take part in the meal preparation. Give them options to choose from. 

Instead of serving them a single vegetable, please give them the two options to decide. For instance, let them choose between Brussels sprouts and cauliflower for dinner. 

Make Eating Fun

Make the food more appealing to them by cutting them into fun-sized shapes like stars and dinosaurs. You can use cookie cutters for the desired fun shapes. 

You can serve their food in creative ways. To give an example, you can help them with a sandwich with ketchup spread across it in a simple "smiley" pattern. You can also encourage your child to come up with unique nicknames for their favorite foods.

The Don'ts 

Avoid forcing your tiny ones to finish their plates. Let your children have the option to stop eating when they are full or simply not hungry. Their bodies give them cues to tell them they are complete.

Forcing them to eat will disrupt these natural cues. The young tykes learn to listen to their bodies and make healthy food decisions when you let them follow their innate intuition. 

Steer clear of bribing or negotiating with your toddler. Do not impose any threats, punishments, or even rewards on your child. Avoid making deals with them as they will get the wrong notion. This will also inevitably lead to a power struggle.

For example, don't push your child to eat two more bites with the promise of a dessert. This will teach them that they can get rewards by making deals.

Additionally, the notion that a dessert is a reward will instill in your child's mind that it has a more excellent value. This increases the risks of developing unhealthy attitudes toward sugary foods.

Healthy Snacks and Drinks

Snacks are as important as meals. It is crucial to make the snacks nourishing and exciting. Some good snack options are small yogurt cups, crackers with hummus, low-fat string cheese, small vegetable sticks like baby carrots and celery, etc.

Some youngsters have drinks as snacks, especially when they are busy running around and playing. Filling up on drinks sometimes makes them unable to have solid food. This might be detrimental to their growth. To avoid such issues and ensure your child is getting sufficient nutrients, serve them enriched fluids like milk.

Yogurt drinks are also great options. If your child does not like milk, you can offer them flavored options like chocolate and strawberry. If your toddler seems lactose intolerant, you can serve them plant-based alternatives such as soy and almond milk.

Healthy Foods, Happy Toddler

Whether you are a parent or a caregiver, the child's overall health is always vital. Listen to your child, be patient with them, and be a good role model. They will learn a lot from you and will look up to you.

Enjoy every meal with your little ones and always sit with them. Please pay attention to what they like to eat and their dislikes during meals and snack times.

Consult your pediatrician for healthy diet suggestions, allergic foods, and other related concerns regarding your child's health and nutrition.