Nutrition in infancy: learning to eat

How quickly it can happen: you've just finished breastfeeding your baby - and now your child is already sitting at the table and wants to eat independently like the "grown-ups". This is how the initial Complementary food gradually introduce shared meals for everyone in addition to the milk-based meals. Your child will get used to your normal family diet and learn to eat. 

Excuse me - learning to eat? But your child is already 12 months old and can chew, swallow and hold his own spoon! That's right. But it's not just about what's on the plate and in the mouth, but also about habits, preferences, rituals and "rules" at the table. 

Experts expressly point this out: What you model for your children at home, they will imitate! Both positively and negatively. In both cases, these early eating habits can influence your child's health well into adulthood. So let's take a look together at everything that is part of an all-round package when it comes to feeding young children. 

In the online workshop Introduction of complementary foods you can learn all about the important things about the transition from breast/bottle feeding to the family table.

Even small children can help prepare the food

Of course, it's a question of time, patience and nerves - but it's worth involving your child in the preparation and cooking of meals as early as possible. Not only will they learn about the texture of different foods, but the result will also taste twice as good. Depending on age and dexterity, the child can also pick parsley for the soup, wash the strawberries and put them in the bowl, help stir the pancake batter or put the sliced bread in the basket. Helping out makes you proud! 

The same applies to setting and clearing the table. Put the tin of oatmeal on the table in the morning and bring it back later, put a spoon on every plate, don't forget any and put the spoons in the dishwasher afterwards.    

Involving your children in meal preparation as early and as often as possible encourages them to enjoy independence, a sense of community and responsibility for their own nutrition.  

It tastes better in company (even for children)

This old saying is still true. Research confirms that children enjoy eating more and are also less fussy when they eat together with their family. Shared meals in a pleasant atmosphere with all family members are particularly good for the little ones. Admittedly: This is not always easy to reconcile due to the different times when parents come home from work and siblings come home from nursery or school. But perhaps at least one arrange a meal together during the day - or your toddler can eat with at least one other family member. 

You should Eat together quite literally. It means that everyone else at the table is also eating. And not just someone sitting next to the child and keeping a wary eye on every bite that goes into their mouth. Let's think about it: how would we adults feel about being watched like this while eating?

Your child should feel comfortable at the family table

Regardless of how many family members gather around the dining table: It's always nice to start a meal together. Young children really enjoy it when a funny rhyme marks the start of the feast. You probably know this: everyone joins hands and says it together, for example Beep, beep, beep, we all love each other, bon appétit! Then you're ready to go.

It is also a learning process for children to remain seated at the table until everyone has finished eating. Six-year-olds are already very good at this. Even children over the age of three are encouraged in kindergarten, for example, not to jump up and go and play as soon as the last mouthful has been swallowed, but to wait until all the children at their table have finished their meal. 

Many parents report that even some one- and two-year-olds like to stay at the family table and "have their say", even though they are already full. Other parents find that the youngest children are not yet able to muster this patience. They are therefore allowed to get up when they are full, but should leave the adults to finish eating in peace.

A relaxed atmosphere at mealtimes is also very important. You can talk and laugh together as long as it doesn't interfere with eating. However, if possible, avoid discussing adult problems at work or in the relationship etc. at the table. And the problems of older children, for example at school or with friends, should also be discussed after rather than during the meal. In short: any kind of "thick air" and tense atmosphere spoils the meal. On the other hand, all family members want to be able to enjoy the meal in peace and quiet. Various studies have even linked a pleasant atmosphere at the table with a lower BMI in children. In other words, a relaxed atmosphere at mealtimes promotes normal weight.   

What is also very important to me: Please ban all media from the table! Because if you are distracted by the TV, phone calls or incoming mobile phone messages during mealtimes, you are not paying attention to your food. This is not good for anyone and is also unhealthy! Parents should therefore set an example for their children and remove their smartphones from the table. This will also make it easier for your child to concentrate on eating and feel when it's time to eat. They also need to "learn" this feeling first.

Speaking of smartphones, this very popular "toy" of parents: Sometimes mums or dads of small children ask me whether it's actually okay for their child to have their toy next to their plate. Well, ultimately you have to decide for yourself what rules should apply in your family. I can only give you my personal opinion on this: as long as a small toy doesn't take up all of your toddler's attention and interfere with their food intake, I don't think there's anything wrong with it at first. Over time, he will no longer need this "help". Instead, they will gradually learn to distinguish times when they can play, when they can consume media (in an age-appropriate way!) and when they can eat together. 

Toddlers need regular meals 

Toddlers appreciate regular mealtimes. Three main meals a day (morning, midday and evening) and a snack in the morning and afternoon have proven to be effective. Such a rhythmised food supply ensures sufficient energy replenishment without major "hunger pangs". Breast and bottle feeds, which toddlers usually still need, also supplement the food on offer at the table at this age. As a "dessert", they ensure that toddlers have a balanced diet.

This regularity of meals helps to ensure that the child does not need any other snacks in between. This also includes dairy products such as yoghurt, squeezies, half bananas, spelt biscuits, rice cakes and so on. And no sweetened drinks either. However, most parents seem to find this restraint very difficult, as many always have an extensive range of snacks available for their child at all times and in all places. However, if your child is constantly nibbling and snacking on the side throughout the day, they will hardly have an appetite for the main meals. What's more, the constant food intake also prevents them from gradually learning to differentiate between hungry and full. This, in turn, is an important prerequisite for healthy eating behaviour.

Not a spoon for anyone

Children signal when they are full. For example, they may turn away from their plate, stop eating or start playing around with the food. These signs need to be recognised and, above all, respected. Even if you feel that what the child has just eaten is far too little. Nevertheless! As already mentioned, your child must learn to recognise their feeling of fullness and listen to it by stopping eating. If parents do not accept this, it can later lead to the child becoming overweight or even developing eating disorders.

Incidentally, no child eats the same amount of food every day. Some days it is more tired than others, sometimes an impending infection or simply a bad mood drives away the appetite, but sometimes the child wants more because it needs "a lot". This can change from day to day with children. If you are of the opinion that your child has really eaten "too little" today, you can perhaps lovingly encourage them to eat once or twice at most - but no more. Famous eating games such as "one more spoonful for grandma, one more spoonful for dad ..." or a morsel that flies through the air into the child's mouth as an "aeroplane" have no place at the table. So refrain from all games and jokes that are intended to somehow get more food into the child than he or she wants. 

Strictly speaking, this is due to parental concern that the child is eating too little. However, parents can and should remain relaxed about this issue. If children are given a varied range of foods, they will get all the nutrients they need for their development. You also don't have to have umpteen alternatives ready at mealtimes "just in case". If they don't like carrots today, they'll just eat potatoes and scrambled eggs. And maybe tomorrow they'll love the kohlrabi instead. Trust your child here: if they look fit overall, are active and seem happy, then they are doing well. It's okay to be a little more or less hungry or to like some foods more or less. Adults are no different. What's more, children are sometimes influenced by completely different factors - the colour of food, for example. So it may well happen that your child doesn't eat anything "green" or "red" for a while. Well then don't, it'll be fine! However, if you have any doubts that your child is thriving, simply seek advice from a paediatrician.

And another important tip: you should eat the food never as a punishment or means of exerting pressure or as a bargaining chip for promises or rewards. "If you finish this, we'll go to the playground." - "If you don't stop this rubbish now, you won't get any ice cream later." Parental behaviour like this is pure "poison" for the development of healthy eating behaviour.  

So make as little fuss as possible about your child's food. Then mealtimes will be largely undisturbed and free of frustration - for all sides. 

On the plate, get set, go!

The family diet should be varied, colourful and balanced. The more variety there is on the table, the easier it will be for your child to meet their nutritional needs. Let them choose and decide for themselves what and how much they want to eat. First offer them a small portion or let them take a small portion first. Then they can ask for more or take more until they are full. New foods are also introduced easily. However, parents should not despair if the child does not want to try them at first. It is not unusual for children to only accept a new food after around 10 attempts. Some children also prefer to accept certain foods "disguised", for example in a pureed soup, a pasta sauce or a colourful casserole. What has already been said also applies here: you won't achieve anything with pressure.  

Feeding your toddler a healthy and varied diet is not that difficult if you pay attention to the following points:

Lots of water: Toddlers between the ages of one and four need around 820 ml of fluid per day, and the smaller the child, the higher the proportion of milk-based food that the child consumes to cover their fluid requirements. The remaining fluid requirement should mainly come from water as a drink. This can come from the tap or bottle. Various unsweetened herbal and fruit teas also quench thirst. Sugared drinks (including fruit juices), on the other hand, lead to obesity and tooth decay if consumed frequently, as various studies have shown.

Plenty of plant-based foodsThey form the basis of a healthy - and sustainable - diet, so to speak, and also provide a lot of important fibre. Parents should therefore focus on lots of fruit and vegetables as well as pulses, potatoes and cereals (products).

Nuts are also healthy for children. However, they should only be served ground or as nut butter on a child's plate. With whole nuts or coarser pieces, there is a risk that small children will choke on them and choke. You can find out which other foods can be dangerous for little ones on my blog at Security.

In moderation Animal foodsMeat, fish, eggs and milk and dairy products contain important vitamins and other nutrients that are not found in plant-based foods, or only in lower concentrations. For example, meat contains a lot of iron and vitamin B12. Milk and dairy products provide a lot of calcium. However, it should be noted that milk is a Food and not a drink. It is therefore unsuitable as a thirst quencher. The recommended amount of milk or dairy products (yoghurt, quark etc.) is around 300 grams per day. A more moderate Eating animal products also counteracts an oversupply of animal proteins. 

If you want to feed your child a vegetarian or vegan diet, you should be aware of the following: If the Vegetarian diet eggs and dairy products (ovo lacto vegetarian diet), this is feasible. Nevertheless, parents need to make sure that their child gets enough nutrients. Vegan diet is not recommended for children. Doctors and nutrition experts advise against it because children on a vegan diet do not get enough of all the nutrients they need. This can result in deficiency symptoms.

Few "unhealthy" thingsSugar or sweets, salt and fats with saturated fatty acids (e.g. butter or cream) as well as snacks (e.g. crisps and the like) should only be eaten very sparingly. 

Ready-made meals and products are quick to prepare, but contain a lot of salt, sugar or fat and few healthy nutrients. Various studies have shown that children who eat a lot of convenience foods are more likely to be overweight and consume fewer vitamins and minerals. Many breakfast cereals and the popular "squeezies" are also nutrient-poor sugar bombs.   

No raw animal foods: These may contain certain bacteria or pathogens with which the child's immune defence is still unable to cope. This can result in an infection or food poisoning. Food for children should always be sufficiently heated or cooked through. For example, salami and other types of raw sausage, raw milk cheese, undercooked meat or raw meat (e.g. mince), raw fish (e.g. sushi) or foods containing raw eggs are unsuitable for small children. 

No special foods for children: Food advertised especially for children in brightly coloured packaging is not only expensive, but simply superfluous. Some are even downright unhealthy. If parents do get carried away when shopping, they should see this as an exception. After all, a fun yoghurt with chocolate lentils remains a sugary snack and is not a healthy source of calcium.