8.3.2. Guidelines for healthy eating for preschoolers

• Mealtime can be a family time. Eating together as a family in a pleasant and enjoyable atmosphere helps children. Children learn by imitating the eating behaviour of other members of the family.

Family mealtime is crucial for developing healthy eating habits in children. When families eat together, it creates a supportive environment where children can see their family members enjoying healthy foods. By imitating their parents and siblings, children are more likely to try new foods and establish good eating habits.

Consider a scenario where a child sees their parent savoring a plate of vegetables at dinner. The child, noticing their parent's enjoyment, is more inclined to taste the vegetables themselves. This communal atmosphere not only fosters a sense of belonging but also encourages positive food choices.

• Variety is one of the important aspects and hence offering a choice of foods in child size portions is important. The child should be taught to finish everything on the plate. At the same time give them enough time to finish.

Introducing a variety of foods is essential for preschoolers. Offering different types of foods in smaller, manageable portions helps children explore different tastes and textures without feeling overwhelmed. It’s equally important to encourage children to finish what's on their plate, fostering a sense of completion and responsibility towards their eating habits.

Imagine serving a colorful plate with small portions of different foods—like carrots, broccoli, and small quinoa balls. The child might be intrigued by the variety of colors and textures, feeling excited to try each item. The effort to finish the plate could be celebrated, reinforcing the idea that trying different foods can be rewarding.

• There should be regularity in mealtime and snack time so the child gets properly hungry.

Regular mealtimes help children develop a routine, making them properly hungry at mealtime. This, in turn, encourages them to eat nutritious meals and prevents undue snacking that could spoil their appetite. Consistency leads to healthier eating patterns as children learn to anticipate meal and snack times.

Think of a child whose family has lunch at the same time every day. This routine allows the child to develop hunger right before lunch, making them more eager to enjoy a nutritious meal. If snacks are also given at consistent times, the child learns to expect food at specific intervals, promoting healthier eating habits.

• Put new items on the menu along with the child’s preferred foods. A balance between hard, soft and colourful foods should be maintained to stimulate interest.

Introducing new foods alongside familiar favorites can make the transition easier for preschoolers. Mixing different types of food—hard and soft, colorful and plain—keeps mealtime interesting and encourages children to explore new tastes and textures. This approach helps in preventing picky eating behaviors in the future.

For instance, if a child loves cheese, a parent might serve a small cube of cheese with some colorful raw vegetables. By placing a familiar food alongside new options, the child feels more comfortable trying something new while still enjoying their favorite.

• Menus must include dishes which are easy to handle and eat, like in the form of finger foods such as small sandwiches, chapatti rolls, small size samosas/idlis, whole fruit or hard boiled eggs.

Offering finger foods makes it easier for preschoolers to eat independently and enhances their motor skills. Foods that can be easily grasped encourage children to explore their food without the need for utensils, promoting a more enjoyable and less messy eating experience.

Visualize a snack time filled with a variety of finger foods like tiny, colorful sandwiches cut into fun shapes, along with fruit slices. The children are likely more excited to eat these foods independently, which can cultivate their confidence in making food choices.

• Serve meals at one place and not when the child is walking around. You may want to select suitable seating arrangements for the physical comfort of the child.

Having a designated eating area free from distractions allows children to focus on their meals and engage fully with the food. Comfortable seating can help them eat better as they are less distracted and more settled, thus promoting healthier eating habits.

Picture a family dinner table set up with cozy, padded chairs where everyone sits down to eat. The child feels comfortable and is less likely to rush through their meal or get distracted by toys or TV, allowing them to enjoy their food fully.

• Above all, have the child rest before meals. A tired child may not be interested in eating. It is suggested that never ever bribe or punish the child to eat and finish certain foods. It is injurious to building healthy food habits.

Encouraging a child to rest before meals ensures they are alert and ready to eat. Additionally, using bribery or punishment related to food can create negative associations with eating and lead to unhealthy eating habits. The goal is to foster a positive relationship with food, where children feel comfortable trying new things without pressure.

For example, if parents promote positive experiences surrounding meals without pressure and allow their children to express preferences, children are more likely to enjoy meal times, ask to try new foods themselves, and develop a healthy relationship with what they eat.

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