A child's nutritional needs are very important. As parents and caregivers, we need to ensure that the right set of nutrients are available in a child's meals. These broadly fall under the same heads as what an adult needs in terms of the food groups, with a few minor variations - the number of calories, protein and calcium intake for growth, and so on. Most of the young parents would probably have a diet chart given by their pediatrician, and most of them are able to follow it reasonably well.
However, we do sometimes get a different set of queries in this regard -
1. My child is not eating enough
2. My child does not like to eat healthy food
Let's take this up point by point.
The more important thing to note is their energy levels - if they are active, not dull, then they are meeting their bodies' food requirements.
They have phases where growth spurt may lead their bodies to demand more food, and similarly, a phase where they are not growing as much, and hence their bodies do not demand more food.
When you also look at growth charts and averages, please remember, that averages exist because some children fall above them, and some children fall below. So it is perfectly normal for your child to fall below average. It may have nothing to do with them not eating enough, it could just be genetic.
Again, look at their activity levels to assess.
Also, your understanding of the number of meals they need to eat in a day may not gel with what their body needs and wants. Please look at the total calorie consumption (there is a range to this by age) as given below and the division across food groups.
Source - CBSE ACADEMIC
1. Some toddlers take time to transition from milk to solids. Patience and persistence is the key here
2. Sometimes, we introduce "junk" food at a very early stage for convenience. When a child gets used to these flavours, it may be a little difficult to get them to eat conventionally healthy food. In such cases, try to change the shape of the food you want them to eat. Simple examples, instead of trying to get them to eat a bowl of dal or vegetables, make a dal or vegetable paratha, or dal and vegetable cutlets. These may appear like foods they like but actually disguise the healthier options.
Basically hide the healthy food till your child gets used to the flavours, and then try to gradually introduce them in the form you would like them to eat the meals in. If your older child seems picky on food items, perhaps you could try this with them too.
3. Children like to eat what they see other people around them eating. So do not try to give them a khichdi while you yourself are eating chhole or pizza.
4. When your toddler is just getting started with eating solids, try not to introduce too many textures in the same meal. For instance, you may want to make the poha healthy by adding vegetables in it, but your child may not be able to handle so many different textures - poha, carrots, peas, onion and whatever else you may have added - at the same time. Let this be a gradual process, introduce one texture at a time.
5. Try to get someone your child looks up to to speak with them, maybe a grandparent or an educator. You may find these people getting through to your little one. Sometimes, it may just be a matter of a new perspective or person. And it is perfectly ok, you are not expected to be super moms and dads, it is ok to ask others for help.
Let's take this up point by point.
My Child is Not Eating Enough
Medical research says that for the most part, barring any serious medical condition, children do not go hungry. When they say they are full, they have eaten all they can, and when they are hungry, they ask for food.The more important thing to note is their energy levels - if they are active, not dull, then they are meeting their bodies' food requirements.
They have phases where growth spurt may lead their bodies to demand more food, and similarly, a phase where they are not growing as much, and hence their bodies do not demand more food.
When you also look at growth charts and averages, please remember, that averages exist because some children fall above them, and some children fall below. So it is perfectly normal for your child to fall below average. It may have nothing to do with them not eating enough, it could just be genetic.
Again, look at their activity levels to assess.
Also, your understanding of the number of meals they need to eat in a day may not gel with what their body needs and wants. Please look at the total calorie consumption (there is a range to this by age) as given below and the division across food groups.
My Child Does Not Like Healthy Food
There are multiple aspects to this -1. Some toddlers take time to transition from milk to solids. Patience and persistence is the key here
2. Sometimes, we introduce "junk" food at a very early stage for convenience. When a child gets used to these flavours, it may be a little difficult to get them to eat conventionally healthy food. In such cases, try to change the shape of the food you want them to eat. Simple examples, instead of trying to get them to eat a bowl of dal or vegetables, make a dal or vegetable paratha, or dal and vegetable cutlets. These may appear like foods they like but actually disguise the healthier options.
Basically hide the healthy food till your child gets used to the flavours, and then try to gradually introduce them in the form you would like them to eat the meals in. If your older child seems picky on food items, perhaps you could try this with them too.
3. Children like to eat what they see other people around them eating. So do not try to give them a khichdi while you yourself are eating chhole or pizza.
4. When your toddler is just getting started with eating solids, try not to introduce too many textures in the same meal. For instance, you may want to make the poha healthy by adding vegetables in it, but your child may not be able to handle so many different textures - poha, carrots, peas, onion and whatever else you may have added - at the same time. Let this be a gradual process, introduce one texture at a time.
5. Try to get someone your child looks up to to speak with them, maybe a grandparent or an educator. You may find these people getting through to your little one. Sometimes, it may just be a matter of a new perspective or person. And it is perfectly ok, you are not expected to be super moms and dads, it is ok to ask others for help.
6. Most importantly, in an effort to get your child to eat healthy, do not deny them a break some times. You can set a schedule - say food of your child's liking which may be categorized as junk food is available to them once a week, or once in two weeks, and on special occasions like birthdays. This is a win-win situation for both, and your child also feels some semblance of control.
At the end of the day, a happy, healthy and energetic child is the most important thing in the world. All three aspects feed each other. Do keep an eye, if you feel that something is not right, then reach out to your child's healthcare provider, they will be able to guide you.
Good advice. Tuning into our childrens’ essence and spirit requires us first to tune into and listen to our own.
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Beautifully articulated.
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