By Alicia Brennan, MD
It’s a situation that has befallen almost every parent more than once in their quest to make sure their child eats their food — the mealtime meltdown.
One day your child loves carrots. The next they’re launching them across the room.
The chicken they devoured last week? It’s all over the floor this week.
In most cases, these are just phases and don’t normally have much or even any bearing on your child’s health. Nonetheless, it can be concerning to parents who may worry that their child is not getting adequate nutrition.
Here’s a look at some of the most common questions parents ask about childhood nutrition. When in doubt, parents should consult with their pediatrician about their child’s diet.
How do I know if my child is getting adequate nutrition?
Standardized growth charts enable pediatricians to track a child’s growth over time and determine whether they are falling within the normal growth range. Pediatricians measure weight, height and head circumference, which provide a window into your child’s health, including whether they are getting enough nutrients. This is why it is important to see your pediatrician for regular wellness checks.
What if my child refuses to eat?
As the American Academy of Pediatrics notes, toddlers and preschoolers grow in spurts and so do their appetites. It is common for children to eat a lot one day and hardly anything the next. In general, as long as you offer them healthy choices, they will get what they need. Avoid forcing them to “clean their plate” and instead encourage them to listen to their bodies and stop eating when they are full. If you are concerned that your child is not eating enough, talk with your pediatrician.
How do I encourage my child to try new foods?
Getting your child to try new foods can be challenging, especially if your child is a picky eater. Start small and go slowly. Introduce new foods in small amounts alongside of familiar foods. Make it fun by cutting or arranging foods into shapes and by allowing your child to build their own meals, like assembling a taco or putting together a sandwich. And don’t get frustrated. It can take children 15-20 tries to like a new food, according to the American Academy of Pediatrics.
What about juice? Is it good for my child?
In general, children only need milk and water. Even 100% fruit juice should be limited because of its high sugar and low nutrient value. The American Academy of Pediatrics recommends the following:
- Children less than a year should not drink any juice at all.
- Children 1-3 years of age should have no more than 4 ounces per day.
- For older children, juice is only recommended if whole fruits are not available. Children ages 4–6 years, no more than 4–6 ounces per day, and for children ages 7–18, no more than 8 ounces per day.
Additionally, parents should limit their children’s consumption of sugary drinks like soda, lemonade, and sweetened waters. These are high in empty calories and can discourage kids from drinking the water they need.
And those food pouches?
Pureed food pouches can be easy and convenient for busy families, but they should not be the first thing you reach for. Not only can they be high in sugar, but they can delay children from learning how to chew and from experiencing different textures, which can lead to food aversions in the future. Moreover, the labeling on pouches can be deceiving. The main ingredients in a “turkey” pouch for instance, may actually be pears or apples. Typically, most children can transition from eating pureed foods to soft, chewable finger foods at 9 or 10 months old.
What else can I do ensure my child eats a nutritious diet?
One of the best things you can do as parent is to model good behaviors and habits for your children. If your child sees you eating a variety of foods and trying new flavors, they are more likely to do the same. Additionally, sitting down together for family meals on a regular basis provides an opportunity for you to demonstrate healthy and mindful eating practices. You can also teach your child about healthy eating by Involving them in planning menus, shopping and cooking.
Making sure your child eats a nutritious diet can be overwhelming for some parents. However, by providing a variety of healthy options, limiting sugary drinks and snacks, and modeling healthy habits, you can help ensure your child gets the nutrition they need as they grow and develop.
To find a pediatrician with Penn Medicine Princeton Health, call (888) 742-7496 or visit www.princetonhcs.org.
Alicia Brennan, MD, is board certified in pediatrics and medical director of Children’s Hospital of Philadelphia Pediatric Care at Penn Medicine Princeton Medical Center.
