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March 4, 2025
But let's be honest – between picky eating phases, busy schedules, and the allure of colorful packaged snacks, guiding little ones toward healthy choices can feel challenging. The good news? With some thoughtful strategies and a bit of patience, you can help your child develop healthy eating patterns that support their growing bodies and minds.
Young children experience food differently than adults. Their taste buds are more sensitive, their appetites fluctuate with growth spurts, and they're naturally cautious about new foods – an evolutionary trait that once protected humans from consuming potentially harmful substances. Rather than labeling your child as "picky," recognize that some hesitation around unfamiliar foods is completely normal developmental behavior.
At Runningbrook, we've observed that children who participate in food preparation and selection are more likely to try new foods. This hands-on approach to nutrition education helps children develop positive associations with healthy eating. In our bilingual environment, we use both English and Spanish to discuss foods, expanding children's culinary vocabulary while nurturing their multicultural understanding.
Remember that children may need to encounter a new food 10-15 times before accepting it. Patience and persistence, without pressure, often yield the best results. Offer small portions of new foods alongside familiar favorites, and celebrate willingness to taste rather than focusing on whether they clean their plate.
Your home food environment powerfully influences your child's eating habits. Stock your kitchen with nutritious, accessible options so healthy choices become the easy choice. Create a designated low shelf in your refrigerator with prepared fruits, yogurt, and vegetables that children can select independently.
Family meals matter tremendously. Research consistently shows that children who regularly eat with their families consume more fruits and vegetables and fewer fried foods and sugary drinks. Even with busy schedules, prioritizing shared mealtimes a few times weekly provides opportunities for modeling healthy eating and strengthening family bonds.
Limit distractions during meals by establishing a "no screens" policy at the table. This helps children tune into hunger and fullness signals while promoting meaningful conversation. At Runningbrook, we practice mindful eating by encouraging children to notice the colors, smells, and textures of foods before tasting – a practice you can easily adopt at home.
We understand that implementing nutrition advice must fit within the constraints of real family life. Here are some manageable strategies that have worked for families in our preschool community:
Many parents find that using compartmentalized containers helps provide balanced meals with less effort. Aim for each meal to include a protein source, fruits or vegetables, and whole grains. Remember that perfectionism around nutrition can create stress that undermines your goals – consistency matters more than occasional treats or convenience foods.
At Runningbrook International Preschool, we witness daily how nutrition affects children's learning capacity, energy levels, and emotional regulation. When children eat balanced meals with protein, complex carbohydrates, and healthy fats, they demonstrate improved concentration and more stable moods – essential factors for successful early learning experiences.
By partnering with families to reinforce healthy eating patterns, we help create an integrated approach to wellness that supports our students' bilingual education journey. We encourage you to share your successes and challenges with us, as this ongoing dialogue strengthens our school-home connection and benefits all the children in our care.
Remember that your child is constantly learning from your example. When they see you enjoying nutritious foods and approaching eating with curiosity and pleasure rather than restriction and rules, they're more likely to develop a healthy relationship with food that will serve them throughout life.