Surviving Mealtimes with a Preschooler
Feeding a preschooler can be a real challenge. From age 2 to 5, appetites and food needs vary from day
to day. There will be days when your child will be interested in anything but food. Preschoolers are on
their way to becoming individuals, even at the table. Refusing food and eating very little on one day and
a lot on another is a normal part of your child’s development. Here are some common eating problems
and some tips on how to make mealtimes more pleasant.
You Set the Example…
Saying “NO” to New Foods
A child will watch what and how you eat,
especially if your meals are eaten together. If
your child sees you eating and enjoying your
vegetables, your child may decide they are
worth trying.
The more familiar a child is with a new food, the
more likely he/she will be to try it. Talk to your
child about new food, let them see you enjoying
the new food and help with its preparation. If a
food is refused, calmly remove it without a fuss.
Try serving it another day, perhaps prepared a
different way. It may take up to 10 attempts
before a new food is accepted. Never force a
child to eat.
Calm people and surroundings during a meal help
a child pay attention to and enjoy his/her meal.
Avoid distractions such as TV, and noisy
conversations. Keep toys out of sight during
meals.
Introduce your child to a variety of foods. Do
not limit family food choices based only on your
child’s likes and dislikes. Keep in mind that, as a
parent, your job is to give healthy foods to your
children. Your children’s job is to decide how
much of it to eat.
Refusing to Eat Vegetables
Many preschoolers refuse to eat vegetables,
especially cooked ones. Overcooked vegetables
lose their flavour, colour and nutrients. To
improve the acceptance of vegetables:
•
•
•
•
•
serve them raw with dip
partially cook them
serve in different ways: finger food, various
shapes
let children grow their own
set a good example by the vegetables you eat
“Too Full”
If your child is repeatedly “too full” at
mealtimes, watch the timing of snacks.
Preschoolers need snacks because their
stomachs are small and they cannot eat a lot at
meals. However, a snack too close to mealtime
may prevent a child from eating the next meal.
Limit the amount of milk and juice your child
drinks throughout the day. Juice should be
limited to 4 to 6 oz (1/2 to ¾ cup) a day. You
may find that drinks served at the end of the
meal may prevent your child from becoming full
during the meal.
Dawdling with Food or Just a Slow Eater
Overeating
Preschoolers need extra time to eat because
they are still learning how to use utensils and
explore new foods.
Some children eat for reasons other than
hunger. Look for and be aware of times when
your child is eating for emotional reasons such
as boredom, sadness or loneliness. Instead of
using food to comfort your child, work on other
ways of dealing with these emotions that do not
involve food. Instead of using food as a reward
for good behaviour, use a few kind words, a hug
or a game.
Some children may take extra long to eat
because there may be too much food on their
plate. You may have to serve smaller portions
and let your child ask for seconds if he/she
wants more.
Your child may be too tired to eat. It may be
necessary to adjust the times you eat so that
your child is alert and able to enjoy their meal.
Remove the uneaten food without a fuss within a
reasonable amount of time – such as 45 minutes.
An occasional skipped meal won’t hurt a healthy
child.
Do not force your child to “take one more bite”
or to “clean his plate”. This teaches children to
ignore their feelings of fullness. Instead offer
smaller portion sizes and let your child ask for
more if they are still hungry.
Help your child pay attention to his eating by not
allowing your child to eat while doing other
things such as watching television or playing with
a toy. This allows children the time to enjoy
food and recognize internal fullness. Being able
to recognize internal fullness reduces
overeating.
Food Jags
A “food jag” is when your child will only eat one
food for several days – they want it for
breakfast, lunch, dinner and snacks. Keep in
mind that you are the one who plans and
prepares the meals. You may need to negotiate
with your child when and how much of the
desired food is appropriate. Food jags don’t last
long and most preschoolers will soon return to a
varied diet.
Produced by Public Health and Emergency Services
Adapted from Public Health Nutritionist/Dietitians in Ontario
Remember to Relax …
Try not to worry when you think your child is not
eating enough food. Your child may be eating
more than you realize. Remember, preschoolers
require anywhere from ½ to a whole adult size
portion at one time. Meals are a time for both
you and your child to learn about food and each
other. Relax and enjoy them- the preschool
years don’t last forever.