10 Ways to Trust Your Child’s Appetite

Plenty of adults grew up with rigid rules about what to eat and how much, which can leave us out of touch with our own hunger and fullness cues. These tips, adapted from Nutrition Matters Inc., help kids listen to their bodies and build an intuitive way of eating.

Make tasting new foods a family rule. Everyone at the table, parents too, should try a food before deciding whether they like it. Tastes change as we grow, so stay open to exploring unfamiliar foods with your kids—children learn a great deal by watching your example.
Let your child serve themselves. Whenever you can, let them dish up their own portions at the table. Encourage them to start with small amounts and return for more if they are still hungry.
Keep an eye on how often fast food shows up. Restaurant and fast food tends to have more salt and less familiar fats than home cooking, and portions are often bigger than needed. Limit eating out to once or twice a week, and make home-cooked meals the usual.
Accept changes in appetite. Don’t read too much into a smaller appetite. Children often eat less when they are sick and more during growth spurts. Let them follow their own cues, and if they lean toward sugary or starchy foods, allow a little while still holding the line on trying new things.
Keep sweets in check. Notice how many sweet drinks your child has each day. Avoid using food or sweets as a reward—playing together is what your child really wants most.
Skip the bribes. Offering dessert to coax a child into eating can teach them to overeat, since they may eat just to earn the treat. Other children refuse food simply because they dislike being pressured.
Don’t restrict portions. Limiting how much a child eats can backfire—they may overeat out of worry that there won’t be enough food.
Encourage plenty of activity. A young child’s appetite is healthier when their day includes movement and play. Get active outdoors with your child whenever you can, enjoying the fresh air together.
Keep stress in mind. A child’s stomach can be quite sensitive, and too much tension at home may lead to overeating or undereating. Look for ways to laugh, smile, and enjoy one another’s company.
Get kids involved in shopping and cooking. Children enjoy taking part in these tasks, and it sparks their imagination and creativity. If cooking isn’t your thing, invite or hire someone who loves it to give you and your child a lesson—learn together. Bon appétit!