Eating, like everything else in a child's life is a skill that she learns a little at a time. Saying "no" to new foods may be a common occurrence in your household, but don't give up. Read on to find out some tips on how to get your child to become a good eater.   What can I expect from a toddler? How can I encourage my child to eat more? How can I encourage my child to eat more variety? How can I get my child to eat vegetables? Helpful Links

What can I expect from my toddler? After the first year of life, growth slows down and your child may eat less food. It's normal for your child to eat very well one day, and very little the next. Refusing to eat, is sometimes used by the toddler or preschooler to take control of his life. It may have little to do with the actual food. A toddler may be happy to sit at the table for 15 to 20 minutes and no longer. BACK TO TOP

How can I encourage my child to eat more?

• Schedule meal and snack times. Set regular times for eating, and don't allow your child to eat in between these times.
• Limit juice and milk between meals. Limit these drinks to 1/2 cup (125 mL) or less per day. Offer water between meals, which will not spoil the appetite.
• Respect tiny tummies. Keep portion sizes small. A good serving size for a child would be 1/2 a bagel, 1 oz (30 g) of meat, or 1/4 cup (50 mL) of fruit or vegetable pieces. Refill the plate if he asks for more, but don't be alarmed if he doesn't clean his plate.
• Make every calorie count. Some nutrient-dense foods to serve are peanut butter, cheese, chicken, eggs, and yogurt.
• Don't be a short order cook. Serve one meal for everybody with at least one food at each meal that your child enjoys. Be sure to include foods from all four food groups.
• Let your child decide. Once you have provided healthy foods, it is up to your child to decide which foods, and how much, she will eat.
• Try a "no thank you bite". Give your child a small amount of a new food on their plate to taste, they don't have to eat it all but it allows them to try the new food. (Research shows that it takes many introductions of a new food for children to learn to like it)
• Offer food to your child in a calm, neutral way. Don't force food on him.
• Try and make family meal times pleasant. Turn off the television or radio, and don't argue or scold at meal times.
• Have some quiet time before it's time to eat. Your child needs to be calm, well rested and hungry to eat well.

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How can I encourage my child to eat more variety?

• Give food fun names. "Apple moons", "banana wheels", "broccoli trees" and "cheese building blocks" have instant kid appeal.
• Offer a "nibble tray". At snack time, fill a muffin tin or ice cube tray with bite-sized portions of colourful, nutritious food in each section. Try cheese cubes, grape halves, broccoli florets and cereal squares.
• Let children cook. Your child is more likely to eat what he has helped to make. Children can help wash and tear lettuce, scrub potatoes, or stir batter.
• Serve new foods over and over again. A food not eaten at first, may soon become a favourite. Simply place a new food on the table with the rest of the meal, without fuss. If not eaten, try again another day.
• Eat well yourself. Show your child that you enjoy eating healthy foods by drinking milk and eating a variety of fruits and vegetables.

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How can I get my child to eat vegetables?

It often takes some urging to get kids to eat enough vegetables and fruits.

What to do if your kids "turnip" their noses at vegetables and fruit?

Try some of these "kid-approved" tips:

• Try some different shapes and sizes. Using a small cookie cutter to make shapes out of raw vegetable and fruit pieces can make eating them more fun.
  
• Add a dip. Serving raw vegetable and fruit pieces with a low-fat dip allows kids to eat with their hands, and may encourage them to eat a bit more.
  
• Don't overcook. Kids often prefer a crunchy texture in foods - cook vegetables until just tender-crisp.
  
• Mashed potatoes are often a favourite; sneak in another vegetable by mixing in cooked carrots or squash into the mashed potato and call them "orange potatoes". Kids may be enticed by the bright colour and sweet taste!
  
• Try and try again. Don't force, but do offer kids vegetables again and again. Sometimes it takes up to 10 offers before they will try a new food and begin to like it.
  
• Be a good role model. Kids will eat vegetables and fruits if they see the rest of the family eating them.

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Helpful Links

For more information, print off the handout Feeding Feeding Your Picky Eater

For breakfast ideas, print off the handout Blast Off With Breakfast

For school lunch ideas, print off the handout School Lunch Your Kids Will Munch

For more information on healthy eating and great recipe ideas for children, visit Eat Right Ontario

Check out Healthy, Happy Kids for tips on Nourished, Active, Happy Kids