How Much Should Your Child Eat?

Parents ask me about portion size all the time, most want to know exactly how much their child should eat. The truth is only your child knows how much he or she really needs. You can help your child get what he needs by serving small portions of at least three different food items at most meals and then allowing seconds if he or she is hungry. A balanced meal would include something from the starch group such as rice, potato, crackers, cereal or bread, a fruit or a vegetable or both and something that carries protein. Good protein foods can include milk, eggs, chicken, beef, fish, tuna, peanut butter or beans. Very young children need portions that are about one-quarter of an adult size portion. As long as you serve good food and allow your child to eat enough at each meal he or she will get exactly what they need.

Predicting What Your Child Will Eat

In a study of over 3,000 children it was found that the number of fruit exposures in the first two years of life predicted fruit variety when children entered school. The same study found the number of vegetables liked by the mother predicted the vegetable variety consumed by their children. It is very important for you to keep offering your child fruits and vegetables and just as important for your child to see you eating your fruits and vegetables too.To be successful at this start early by serving a fruit or vegetable with every meal and most snacks, Mom and Dad should do this too. Not only does it set a good example it will reduce your risk for gaining weight and developing chronic disease such as high blood pressure or even diabetes.

Look for the Certified Humane Label

I am not a vegetarian, but I make it a priority to eat meat from animals that at least have a decent life. For that reason I look for food that has "certified Humane " on the label. It means that meat, poultry,eggs, or dairy products come from animals raised meeting humane standards, including sufficient space and access to fresh water and a good diet. Ask your local butcher for help finding products with this label.Every week I buy eggs with the Certified Humane label it cost me about $1.20 more but I feel it is money well spent. For more information and a list of foods carrying the symbol, go to www.certifiedhumane.com

Has Your Baby Tried Avocado?

Parents are always asking me what foods to introduce to their child and many are surprised to hear me recommend avocado. Avocado is technically a fruit but we eat it like a vegetable* and many, many kids love it. A ripe avocado has a nice creamy texture and mild flavor. Avocado is an excellent source of nutrition and you do not have to cook it. Wash the avocado and slice in half, remove peel and pit and mash with a drop of juice containing vitamin C such as vitamin C fortified apple juice, orange juice or lemon juice. The vitamin C helps stop the natural browning that occurs once cut. Serve plain or mix with mashed banana, applesauce or yogurt.
Use a cut avocado within one day or remove the pit, brush with lemon, wrap in plastic and freeze for up to four weeks.
* Ever wonder why some foods are classified as a fruit and not a vegetable? One definition of fruit are foods that hold on to their seeds such as an avocado, tomato, lemon, orange ( you get the idea).

Influencing the Picky eater

Both genetics and our environment influence how our children eat. The British researcher Lucy Cooke published a study in 2007 reporting that a large part of how our children perceive and accept food is inherited but this trait can be influenced significantly by other factors such as seeing Mom and Dad eat a variety of foods and by repeatedly offering foods that were initially rejected. Dr Cooke found that when parents were asked to expose young children to previously unpopular vegetables by offering small pieces everyday for fourteen days, not only did the children increase how much they liked the food, but also eating habits in general got better and parents were offering other foods more often before giving up. I had a parent who actually carried out this experiment and she said after 15 tries her daughter really did like the new food ( it was green beans)
Remember too that children eat unpredictably often more at one meal and less at another - if this sounds like your child and s/he is growing and appears happy then take comfort in knowing s/he is not sick or being unusual s/he is actually behaving very normal.

You Can Get your Child to Eat Anything

Parents you can get your children to eat just about anything but not if you trick or bribe. In fact the more you nag the less likely your child will be to try new foods. So how can you help your child eat better? Practice these three rules: First -Offer a variety of food. One reason kids are "picky" is that they simply prefer what is familiar to them and since everything is new you can see why 50% of two year old get labeled "picky", study after study shows you must offer a new food at least ten times before it will be accepted.

Second Make sure mealtime is pleasant. If mealtime is stressful or a battleground you increase the chances a child will not eat and as you probably know a child that will not eat adds to the stress. What to do? Stop talking about what your child is eating. Talk about manners and good behavior but not what is being eaten instead serve small portions of good food and let your child eat what s/he can.

Third- Respect your child's Independence, this means let your child determine how much food he needs to eat and drink. If you are serving wholesome food in a pleasant atmosphere your child will be perfectly prepared to eat exactly what is needed.