Healthy Eating Habits Start Early

My toddler stops eating his vegetables. What's next?!?!

As a pediatrician and a mother, I had dealt with difficult moments where my then-toddler would refuse his green foods. I remember having an internal dialogue asking -

Is it worth it- causing meltdowns and stress at the family's precious gathering time at the dinner table??

The answer is YES and NO.

With trial and error, I found the best course of action is to be consistent, not engage in the tantrum, and give simple short messages.

As your toddler develops his unique personality, trying to push boundaries, testing limits, and learning the new favorite word "no," it's really important to set a consistent routine and expectation.

You are likely to have heard this from your pediatrician many times- "Kids thrive on consistency." Because it's true.

So, we don't fight. We don't need to nag.

What we should do- serving the SMALL portion of the green stuffs on the plate for EVERYONE at the table, at Every meal and Every day.

Your child should be expecting and can rely on seeing at least one vegetable option on his plate at every meal. For some kids, it's helpful to have 2 options (eg: carrots and broccoli) so the picky child gets some power in choosing. Be sure to talk up the food, how delicious and how good it is the healthy brain and body! Comment on how helpful your little one was in helping you choose the right carrot from the store and helping to wash it.

So now your child should have both the food he likes and the healthy vegetable serving on the plate. He doesn't have to eat everything if he is full, but he can't have additional portions of food he likes until he has tried the healthy food serving. Remember, we don't make separate meals or side dishes for the child. We eat as a family. If your child gets hungry and asks for a snack after refusing foods earlier, you can happily offer the foods he didn't finish. If he refuses that, it's ok. We'll try again at the next meal.

Keep this routine daily. The routine will become mundane, which creates normalcy with time.

Don't forget positive reinforcement! Lots and lots of praise when your child tries something new. Brag and show off to anyone willing to listen. Facetime Grandma and tell her all about it!

Important Tips to Reiterate

• Makes sure the green portion is TINY, especially if your child does not care for a particular type of vegetable or fruit. Portion so small, it doesn't look intimidating (may increase the amount slowly overtime).

• Repeat the exposure. Science data show it takes an average 12 exposures to any given food for a child to consider the food as something they might like (not 12 servings, just 12 times being exposed to the food).

• Involve your child frequently in the selection, buying, and prepping process of the healthy food (have your child help you pick out the "just right" broccoli for mom to buy).

• Don't make separate meals for your child, now or later (especially near bedtime when your child might deploy the sleep delaying tactic by asking for food)

• Talk about foods in a positive light, show and explain to your child how much "mom and dad" love eating this pretty colored red/orange/green food.

• The earlier exposure to healthy food variety and different textures, the better your child will develop healthy habits.

Things to Consider

Start the conversation EARLY and at EVERY well-child visit.

Talk to your pediatrician about when it's appropriate to start introducing solid foods at 4-month well visit. Continue to check in with your pediatrician regarding your little one's habits and routine. Some disruptions to their routine can be expected and often short-lived, but maintaining structure and routine is critical in helping your child thrive.

Textured food is essential to the development of oral motor skills. I hear many parents afraid of introducing soft chunks or textured foods into their age-appropriate baby's diet for fear of intolerance or choking risk.

Your pediatrician knows your child's developmental history and can guide you appropriately.

There are things to consider in discussing solid food introduction with your doctor: your child's gestation age at birth, any gross or fine motor skill concerns or delays, your knowledge and concerns with solid food introduction that you bring in from a previous or personal experience that might impact your decision.

#solidfoodintroduction #babyfirstfood #feedingshouldbefun