Mealtime Mistakes 4 - 7
4. Giving Up On New Foods Too Soon
Too many parents stick to chicken nuggets and grilled cheese because they are eaten without complaint. "To eat a variety of foods, you must have a variety offered to you," says Dr. Skinner. It pays to persevere: Dr. Birch has shown that it takes 10 to 15 exposures for a child to accept a new food. "You have to keep offering the food with the expectation that the child will eat it," says Satter. Look for signs that a child is sneaking up on a food: watching you eat it, allowing it on the plate, and putting it in his mouth and taking it out. (Yes, let him spit it into a napkin.) Try not to get frustrated when kids don't eat, says Satter, "and don't get hysterical with pleasure when they do take a step."
5. Short-Order Cooking
It's easy to fall into the trap of preparing something different for each family member. But this doesn't improve eating habits, and it saps time and energy. Instead, offer limited choices related to what the rest of the family is eating. If you're having sandwiches, for example, kids can choose between turkey and peanut butter. (Accepting certain requests, like removing crusts, gives the child some control.) Be considerate with menu planning. "There should always be at least one item at the table that the child knows and likes," says Satter. If she chooses not to eat anything, so be it. She won't starve in the hours before the next meal. And if she does get a little hungry, she'll begin to understand the consequences of not eating.
6. Serving Big Portion Sizes
In this land of super-size servings, we sometimes forget that children are small and therefore need child-size portions, which equal one tablespoon per year of life, says the American Dietetic Association in Chicago. Too much food is intimidating and discouraging for the child -- and disappointing for the parent who sees a full plate even when the child has sampled everything. Start small and remember that one green bean is better than no green beans and that you can always offer more.
7. Overdoing Juice and Snacks
Some children graze all day on cookies, crackers, and other snacks washed down with endless juice boxes. Neither habit helps when it comes to healthy eating because children are filling up on the wrong things and then aren't hungry for healthier options when it's time to eat real meals.
It's not necessary to cut snacks and drinks altogether, says Dr. Vartabedian. "Rather, parents should look at snacks as an opportunity to provide nutritional alternatives or new tastes. Make snacktime a ritual -- offer a few healthy options at specific times of day." And limit juice to six ounces daily, according to the American Academy of Pediatrics.