A healthy diet is fundamental for development and learning. But many children are picky eaters or have difficulties with food. To help them, it is important to know: What is the role of parents/caregivers? What should you do and what should you avoid? What expectations are realistic?
Kinder brauchen eine Vielfalt von Nahrungsmitteln, um alle Nährstoffe (Eiweiß, Kohlenhydrate, Fett, Vitamine, Mineralien - außer Zucker, der kein Nahrungsmittel ist) zu erhalten, die sie für ein normales Wachstum im Laufe einer Woche oder so benötigen.
What you should provide:
- Buying the right food (i.e. foods that are wholesome and healthy), prepared in a healthy way (e.g. cooking and baking is healthier than frying) and served in a creative way. If you don't buy or have sweets and sweetened fizzy drinks/juices in the house, then your child can't eat or drink them and their teeth won't rot. It makes sense, doesn't it?
- A suitable place to sit for the child, e.g. high enough for him to easily reach his plate on the table, and with a footrest so that his feet don't dangle and distract him (which can lead to making mischief).
- A reliable routine for mealtimes with clear boundaries:
- always sit at the same place at the table in a friendly atmosphere
- regular meals: Breakfast, snack, lunch, snack, dinner
- Afternoon snack as interesting and healthy finger food (not chips every day!)
- Eating only while sitting at the table, and not between meals
What you have to DO:
- Sit down to eat: Food and drink are left on the table when the child gets up. This keeps the mess in one place and the children learn to be considerate of those who have to clear up and clean up the food that has been carried around the house.
- Create a calm, relaxed environment mit dem Schwerpunkt auf dem gemeinsamen Genuss des Essens, einschließlich Gespräche über das Essen, woher es kommt, wer es gekocht/gekauft hat, wer was mag, wie viel übrig ist, ...
- Stick to 3 meals a day (breakfast, lunch, dinner) and 2 snacks between meals , damit das Kind Zeit hat, zu spielen und durch eigenes Experimentieren zu lernen, - so daß der Mund und Essen nicht immer im Fokus stehen. Es ist sehr wichtig dem Kind zu helfen, wahrzunehmen, wann es Durst/ Hunger hat und warten zu lernen, und sich nach der Mahlzeit wieder satt zu fühlen.
- Gemeinsam als Familie essen - every day and as often as possible, and to make family meals as pleasant and positive as possible, and
- Expect irregular eating in a young childand aim for a nutritionally balanced week, not a balanced day
What you should EXPECT:
- New foods: Die Forschung zeigt, dass Kindern neue Lebensmittel mehr als 19 Mal (!) angeboten werden müssen, bevor sie sie probieren oder mögen. Lass dich also nicht von seiner Ablehnung entmutigen. Biete ihm einfach weiterhin eine kleine Menge neuer Nahrungsmittel an. Irgendwann wird das Kind sich dafür interessieren, und es vielleicht mögen, oder auch nicht, - oder noch nicht.
- Involve the child in food preparation. Das Kind sollte so viel wie möglich mithelfen, beim Kochen, bei der Zubereitung von Speisen, beim Tischdecken für alle (nicht nur für sich selber!) und beim Abräumen. Macht es anfangs "gemeinsam", damit das Kind es durch sein eigenes Tun lernen kann.
- Make physical activity a part of your family's daily life. Go to the park or playground every day. Take a walk after eating. This stimulates the child's appetite for healthy food and aids digestion.
What you should NOT do:
- DO NOT eat in front of the TV/iPad! Turn off all electronic screens so your child can engage with their food and talk to you about their food or other things on their mind. (If a toddler only eats with the TV on and/or with the iPhone or tablet, this indicates or may develop into a serious relationship problem and you should definitely get help and advice if you find it difficult to make this change without support).
- NO sweets, snacks and drinks (except water) between meals, as it damages a child's appetite and teeth. This is not really food, because it is full of chemicals and has no nutritional value.
- NO comments about how much or what foods the child eats. Putting pressure on a child to eat something reduces their acceptance of new or different foods.
- Do NOT watch the child all the time or count every spoonful that it puts in its mouth or praise it for it. It is best to eat by yourself. Then the child has company and can see how and what you eat and eat healthily.
- Do NOT take it personally,wenn das Kind das eine oder andere Essen, das du gekocht hast oder anbietest, nicht mag. Wählerisch zu sein, gehört zum "Job" eines kleinen Kindes. Es übt nur, selber seine eigene Meinung zu haben. Aber es liebt dich trotzdem.
- Give yourself credit, but don't blame yourself!
Remember:
- It is the parents' job to provide a balanced diet and a relaxed family atmosphere.
- Eating and deciding what goes into the child's mouth or body is a matter for the child and NOT the parents.
