Feeding kids is undoubtedly one of the most talked about topics among moms. And I get it. They keep you on your toes with their fickle tastes, lack of interest, and ridiculous demands (I want triangles… what you cut my sandwich?!). We’ve had our share of eating hurdles, more so with Kaitlyn than with Hailey. However, through personal trial and error, I’m learning that avoiding these 4 common mistakes results in overall success in raising healthy and adventurous eaters.
1: Lack of flavor.
Who decided kids prefer bland foods? I’ve found quite the opposite. While you might not be sprinkling cayenne on your 7 month old’s roasted sweet potatoes, you don’t need to keep everything super simple either. Sprinkle some cinnamon on the sweet potatoes and work your way up to adding herbs, spices, sauces, and more.
Steamed broccoli and plain baked chicken is probably as enticing to a 1 year old as it is to us. Add some lemon and herbs to the broccoli and marinate that chicken. That’s why I love the idea that everyone at the table eats the same thing. It’s much more likely to be tasty for all!
salmon, green beans, tomatoes, and mango
2: Too much snacking.
The girls don’t do a lot of snacking around here and if they do, I’m ready to pay the consequence of less eating at the main meal. Yesterday, for example, was Hailey’s last day at swim team. I really wanted to watch her, so I packed an apple and a pack of gummies to distract her. Kaitlyn flew through those in no time and moved on to a friend’s goldfish, basically dominating the bag. 1.5 hours later at lunch? She ate maybe 4 bites. No surprise there.
But what if your kids prefer snacks to meals? OF COURSE THEY DO! Think of snack foods- crackers, cookies, cheesy goodness, peanut butter balls, etc. Any kid will prefer those to green beans. But I found if I limit snacks the girls do so much better at meal time.
refried black bean and beef soft tacos with tomato and avocado
3. Not letting kids get hungry.
I vividly remember whining to my mom about being hungry about an hour before dinner when I was a kid. You know what she’d say? Dinner is in an hour. I’ve stuck with the same idea with my kids. It’s OK for a child to feel hunger. In fact, it’s a great way for them to learn their own internal cues. I’m obviously not saying to skip meals and truly let a child go hungry, but a child can make it from lunch to dinner (sometimes just a mere 3-4 hour span) without a snack. If your child has a long stretch between meals or is playing sports, I certainly am not 100% against snacks. We have days we snack a lot ourselves, but the idea that kids need a constant stream of snacks readily available to them is a concept I just can’t get behind.
roasted chicken and vegetables with ketchup
4: Not letting them decide what they like for themselves.
Have you ever come across an article showing kids’ lunches from around the world? They look really different from what you typically see in the US. I find them fascinating because it shows that kids will eat what they are exposed to. They simply don’t know the difference. By limiting kids’ options because we don’t think they will like it, we are doing their developing taste buds a disservice.
I’ve been very cognizant about how I introduce foods to the girls. I decide what food is served and when and they decide what to eat and how much. I am also very intentional with keeping my offerings emotionally neutral. If we are having Annie’s mac and cheese, I don’t get fired up with hooray it’s mac and cheese night! Likewise, if it’s broccolini or another new veggie, I don’t hold my breath or hand it over timidly. I just put down the food and let it be.
[Tweet “Want to raise an adventurous eater? Avoid these 4 common mistakes! via @ahealthyslice #munchkinmeals”]
I still remember going to an Indian restaurant when Hailey was a toddler. I fell into the trap of perusing the menu and ordering plain naan for her. Well, when our food came, my mind was blown that she reached over and started eating off our plates. I had broken my own rule by deciding for her that she wouldn’t like it and have been mindful of that ever since.
This is also where I could get on my soapbox about kids’ menus at restaurants, but I’ll try to reign it in. I’m not against a good hot dog, my kids love them, but why are we limiting kids from the start to a bland menu of oftentimes fried food? I’d love to see kids menus start offering a wider selection and applaud the restaurants that offer smaller portions of regular meals for kids.
marinated grilled shrimp, spiralized zucchini, pasta shells and marinara
Well all these don’ts are great and all, but what about the dos? What should we be doing to feed kids? Personally I’ve found success by introducing textures and tastes starting with baby led weaning, followed by introducing a wide variety of foods from early on, enforcing meal time manners, and finally, staying consistent. We’ve hit pickier stages and growth spurts, but by sticking to my guns, I’ve found it has resulted in two pretty good eaters at ages 4 1/2 and 2 years old. Hailey is definitely more adventurous than Kaitlyn, and Kaitlyn has more of a sweet tooth, but day to day, meal to meal, they both eat the same thing.
It’s not always easy feeding kids. It can be frustrating and exhausting, even with good eaters. But staying consistent from the start can really make a big difference in setting them on a healthy eating path for life.
click here for more kid recipes and mealtime talk
What struggles or triumphs have you experience in feeding your kids?
Do you have any rules that you follow to help ensure mealtime success?
One struggle we face is getting the kids to sit still at meal time. I fully admit, they often get up and take a lap around the table between bites (more so Kaitlyn now than Hailey). With Hailey we’ve started saying when she gets up the meal is over, but that’s tough to do sometimes with her little sister running around. Maybe we need to buy a booster seat with straps? Tips are welcome!
Karen says
My son is now 21 yrs old but I have noticed in my daycare children that many dont even know what a dining room table is, manners or a meal. Grazing throughout the day seems to be the new thing and personally it drives me crazy.
At our home we have two meals and one snack(bkfst,lunch,snack) while the daycare kids are here. The rule is…..if lunch is not eaten it is reserved at snack while everyone that ate lunch gets a fun snack type food. This happens maybe twice and they get the point. It’s no fun when everyone else gets fun food(snack food) and they get lunch over again.
As for getting up at the table, straps work but, so will Hailey’s rule. Kaitlyn will learn real fast when her tummy is hungry an hour later because she got up 5 minutes into meal time and her food was removed because that meant dinner is over. Kids are much smarter than parents give them credit for…. try it you may be surprised.
Your kid meals look fabulous, high five to you as a great mom!
Heather says
I struggle with no knowing how much she ate at daycare. Some night we come home and she freaks at the sight of food (I am assuming because she is so hungry). They send what they don’t eat home, but that is only what they didn’t dish out to them so I really have no idea. I don’t want to withhold until dinner if she really is truly hungry. At 1.5 yrs it is hard to explain the waiting thing. I usually end up giving her something very small and make dinner ASAP.
A rule that I follow is to always serve her something I know she will eat. I know you have talked about this before, but she is more likely to stay in her seat and try something else if one thing on her plate will always make it in her mouth.
Kate @ Mom's Radius says
Great post! I made a lot of these mistakes with my 6 year old, and now he eats hardly any variety. We’re trying to work on introducing new foods, but he’s so stubborn, he won’t try very many things.
Heather says
I think right now our biggest struggle is that my husband and I don’t see eye to eye on how to approach foods and we run into trouble with day care serving way too large of snacks that are generally unhealthy. I’m at a point where I may just never let my husband go shopping again and may have to do a cleaning out of all junk leaving everyone with no other choice. My husband seems to think that it’s okay for him to eat junk, but if the kids see it and want it he tells them no, so obviously they don’t understand why he can have junk right before dinner, but they can’t. Yeah… :p
Brittany Dixon says
Oh Heather, I’ll bet that is frustrating! It definitely is a family effort, but the good news is (when I used to work with kids in health coaching) is that making it a family affair benefits everyone. Often times the parents would bring the kids in but then end up losing weight/feeling better themselves. Good luck- I’m sure it’s a lot trickier without both parents on board. Maybe explain to him why it is so important to you? Good luck!
Heather says
LOVE all of these – spot on! As for getting up, some kids do better if they can put their feet flat on something (as opposed to dangling from a big chair).
Layla says
These are really good tips. My daughter is 6 and a very picky eater. I regret not consistently offering her a variety of foods. I’ve also noticed that snacking plays a big role in how much she eats for dinner. I have to limit her after school snacking.
Joanna @Makingmine says
I have to remind myself often not to serve my 14 month old bland food. She’s craving more and more flavor, and I need to be taking advantage of her adventurous stage!
Kimberly says
So helpful! Love this post as well as posts on what the kids ate in a week. I get stuck in ruts and give in to snacks a lot. These tips are spot on and I find that when I do things like this my 2yr old ways so much better.
Kate says
I love these tips! And I couldn’t agree more with them.
We introduced flavorful and, yes, mildly spicy food early on, and my son LOVES it. He has loved olives and curry before he was 12 months old and he continues to be adventurous with food – and I love it.
Have a great weekend!
Heather @Lunging Through Life says
My daughter is 8 months and is loving people food (Even without teeth!) We’ve been doing BLW but I will admit she does get purees with the grandmas that watch her (sometimes…). I need to get better about planning her meals and getting new things for her to try. Part of that is that I’m picky and don’t like a lot, but she shouldn’t be eating the same things every day (uhm, toast is her favorite.. lol) Great reminder not to only serve her bland stuff! I’ve found myself doing that, too, which duh no wonder she doesn’t want it!
Stephanie says
We do these same things and I think they have really helped turn our kids who will eat a wide variety of things. Especially the we all basically eat the same thing, and no excessive snacking. The snacking thing is a huge one! I know so many people who complain that their kids won’t sit and eat a meal, but want to live off snack foods. Well, yeah! If I ate snack foods all day I wouldn’t want to sit at the table and eat dinner either!
The biggest rule that I live by is it’s my responsibility to prepare and present the food, but it’s up the my kids to decide what to eat. I can’t force them to eat and they’re the ones who will suffer the consequences if they choose not to eat at a mealtime (hungry bellies!). Of course I’m considerate with the meals that I offer (there’s always something included that will be a sure fire hit with them, but usually they are at least open to eating everything), but meals are what they are, eat them or don’t, but I’m not offering an alternative.
I think nutrition is very important to life long health and I do see it as my job as a parent to try to get their food/eating habits off to the best start possible. It’s definitely something I prioritize.
Brittany Dixon says
Sounds like we are completely on the same page with kids and food! I love how you put it as “considerate” with what you serve. I feel like it sounds like such a strict position to come from when I say I control what and when and they decide if and how much, but just as you do, I always make sure something they like is on the plate. Thanks for weighing in!
Fiona says
I have two major struggles right now and my son isn’t even 1! He’s decided veggies are the devil, so I have to hide them…which is frustrating. He also has no teeth yet so the ability to serve veggies differently then steamed / sauteed or roasted is tricky because he still needs to be able to ‘mash’ them with his gums..he literally will spit them out even if hidden under hummus or another food. I still try my best to offer them at each meal but often feels like a waste since reheated steamed veggies aren’t really great after a day. I also struggle with eating with him. My husband works late and I know they say to ‘lead by example’ so last night I made tacos and broke it down for him, so he got meat, with veggies in them (which he spat out), cut up tortilla and grated cheese…It just seems really hard to try to make a dinner while he’s starting to get hungry..any ideas and help would be greatly appreciated!
Brittany Dixon says
Oh Fiona, that sounds incredibly frustrating! I think sometimes that the hardest part of feeding kids is consistency, and it sounds like you are doing a great job of that so keep it up! To minimize food waste, just serve 1 piece of broccoli, etc. That way he keeps having exposure to it but you won’t be throwing a lot away. Try different seasonings too. On roasted sweet potatoes, for example, my girls prefer salt and garlic powder to cinnamon.
As far as eating together, I’ve faced this same hurdle from the beginning too. While they were this little, I’d put a little on a plate for me too, just so we could eat together. They don’t know or realize how much you are eating, so just sitting with them and leading by example can be really helpful. Good luck!!
Julie says
Great post! Very in line with French Kids Eat Everything, which has helped us raise a very adventurous two-year-old eater (so far!). We do have a booster chair with a strap, and honestly, it’s wonderful. Meal time is meal time, no toys, no getting up (no phones or TV for Mom and Dad). We talk, we ask about each other’s days, we discuss the foods we’re eating and what we like. I hope that instilling this routine early will help it last throughout my son’s childhood. After the chaos of the day and the (honestly rushed) event of getting dinner on the table, it’s nice to just sit and be still and not have any distractions. Hope this helps!
P.S. The snacking thing drives me nuts! I love when other moms notice it too: If you offer your kid snacks (even healthy ones) all day, of course they won’t be hungry for dinner!
Karen says
Please let me say yehhhh to no phone or tv for mom and dad during mealtime. I loved reading this.
So many parents forget that their children are little people too and can hold a conversation whether it be by words or facial expressions at any age.
Mealtimes are short, take this little bit of time and make it for just you and the family…..no media.
I wish all parents were able to do this. Sadly, I have seen first hand, that they cannot.
Good job Julie
Brittany Dixon says
I’m on the no media at meal time train too! Since I share so much meal pics on instagram, I’ll often snap the picture then put my phone up to post later. The last thing I want my kids to remember is mom’s face in her phone instead of on them. Meal time conversations are some of my favorite. The stories they have and seeing the world from their point of view is just so funny!
Jennifer says
So, I don’t have a little one but I love reading these posts. Good knowledge to remember in the future! 🙂
I just wanted to chime in on your kid’s menu sentiment. I will forever THANK my parents for never making us order off the kid’s menu when we were growing up (a little older than your two but still). I would take friends on vacation with me and the only thing they’d eat on restaurant menus was chicken fingers. It was crazy!
I’ve always wondered how you really raise a well-rounded, adventurous eater so this is great to read! I really love the idea of limiting snacking to encourage meal and real food eating. Thank you!
Brittany Dixon says
Thanks Jen! <3
Christine says
I think it was some of your previous posts that I read prior to even getting pregnant that have helped me with my 20 month old and eating! (I remember reading them and thinking, Gosh I have to remember to come back to these!) I don’t shy away from seasonings and spices with him and try to make things tasty…more likely than not he’ll eat it! He really does surprise me sometimes. And if he doesn’t eat something one day, I’ll offer it again a day or two later and more times than not he’ll eat it…so I don’t ever say “he doesn’t like this or that” because I think he’s still trying to figure that out too.
As for the getting up, he’s still in a high chair. We also have a booster seat with straps at the dining room table that he’ll sit at when he prefers. For now he will continue to be strapped in, hahaha.
Brittany Dixon says
I love that you never say “he doesn’t like XYZ” because you are right it changes all the time, especially depending on how it is served/prepared. Such a great outlook!
…and keep strapping in- I think it sounds like the right way to go. I think I will have to revert back and find some straps because the running around has gotten a little out of hand! eeks!
Christina S. says
Having kids sit still is a struggle for almost any kid, but in our family we have really made this manner an important one. We view it on the same level at mealtimes as any of their other table manners (please, thank you, no playing with food, no toys at the table, trying everything at least once, not saying something looks gross, etc.). It is just good manners to sit nicely at the table. Plain an simple.
It also is an important skill to have in a variety of other settings (restaurants, church, sitting in a waiting room, sitting in the car, etc.). My husband is a pastor, and I’ve sat by myself with our kids from the very beginning of my motherhood journey (we now have four kids, ages 3,5,7,9). Learning to sit still was a SUPER important skill to learn. 🙂
We always transitioned from a high chair to a booster seat with straps up to the table. When we felt they were ready to try sitting on their own, we would let them sit in the chair. If they had too many incidents with getting up out of their chair then we would bring the booster back.
I would say all in all, we have 4 pretty good “sitters”. They know to ask to get out of their chair for things like getting more water, going to the bathroom, etc. (of course there are always slip ups – they are kids!) and we can now go out in public having decent confidence that my kids won’t be running around everywhere.
It’s tough teaching kids manner and skills like these, but obviously, they are SUPER important! Keep up the GREAT work!
I also agree on the snacking – we are not a big snacking family either. Or at least we weren’t until this past year when all my kids decided to go through huge growth spurts at the same time. 🙂 Now we have a morning snack (at home and my school age kids get a morning snack) and an after-school snack. I keep it small and at a regular time so it doesn’t interfere with their meal appetites. I get so annoyed when I prepare a meal and no on is hungry because they’ve snacked all day. Grrrr!!!
Brittany Dixon says
Thanks so much for your comment! I agree that sitting still should be a rule just like anything else. It’s so funny that I’m such a stickler for other rules, but have definitely let this one slide a bit. I’m really going to try and buckle down (pun intended ;)) and make more of an effort to start creating this habit. Thanks for the inspiration that it can be done!
Chantal says
My daughter has gotten worse in her eating habits and I have no idea what happened! We don’t cater to her – she eats what we eat. She’s getting picky about flavors (SHE wants the bland, no herbs or anything, type of food) and tells me she doesn’t like anything. Sigh. Then asks for a snack ten minutes later. Which she doesn’t get. It’s a struggle every day!
Brittany Dixon says
That sounds so frustrating. I hope it’s just a phase!
Savannah says
These are some AWESOME tips to follow. My son is 15-months-old and really starting to develop his tastes. He doesn’t eat many snacks as he would much rather breastfeed, but I love that he eats what we eat. It’s just so much easier that way. He is definitely a fan of flavor, and I LOVE that you included that, because no one likes bland food.
I think sometimes, many parents tend to forget that their kids are people. Not saying that tin a mean way at all, but kids have preferences and they like conversation. Now that my kiddo is eating more meals with us, we’ve been implementing a no media rule as well. Family time is so important. Thanks so much for sharing <3
Gloria says
Love your post! It’s refreshing to read!
As a mother of 4 kids ages 1-6 I’m a firm believer in eating healthy foods and not catering to picky eaters! We sit together at meal times and it’s expected for everyone to use their manners -even our one year old says “scuse?” at the end of the meal imitating his siblings asking to be excused. Since we’ve always been firm at meal times with manners, it makes it so much easier when we’re at other places to eat or have company over. With four kids it could be a nightmare going to a restaurant or a friends for dinner but instead its usually is a good experience. Obviously some tricks come into play for the younger ones but I do believe it all starts in the home! Rudeness around food myself or others have made is not tolerated just as I would never saw to them “I hate this picture you drew”.
Your tip about allowing kids to get a little hungry for the meal really helps I find, there’s no reason to offer a snack when dinner is coming! I do a morning snack around 10:30 and an afternoon one around 3:30, there’s no eating after 4 usually because i want them hungry for supper so that they’re more willing to eat the veggies! I no longer try to hide veggies but proudly explain to the kids why they’re beneficial and try to offer them in a delicious way (although i’m not a very good cook!)
Morgan says
Yes! This is awesome! What’s most important when maintaining a healthy lifestyle is filling up on healthy, nutrient-rich foods! Nicely said! Thanks so much for talking about this!
Anna Powell says
Great article. I am always looking for ideas to keep kids from getting stuck in a rut of wanting the same foods every time. I totally agree about introducing different textures. I have one that hates cooked carrots but she loves them raw.
I also introduce new flavor sometimes like sprinkle paprika on scrambled eggs and they love it but it can be a challenge sometimes 🙂
Adriane says
Thanks for this lovely tips!
Taking care of health is something that must be done since young, they are food habits that change a whole life.
I love the post!
Ashley Willis says
Hey Brittani!
this is such a great post and something that raises awareness among parents.. though i changed all of these long ago but parents nowadays seriously need to consider these things seriously