Tip # 11 Portions
Children only have little stomach room so require small but frequent meals, rather than 3 large meals every day – please refer to tip # 7 healthy snacks. It is therefore important to make sure that however little their plates are, they are balanced and packed full of nutrients – no room for junk there!
A balanced meal will contain about 50% vegetables, 20% protein, 15% good fats, 15% carbohydrates.
- Children often regulate themselves naturally according to their appetite at the time, so do follow their cue when they stop eating their plates but make sure it’s not just boredom or distractions
- It’s fine to encourage them to finish their plates if you know they might get hungry within an hour of finishing their meal, but don’t make it an issue every meal, or meal-times might become too stressful for them and you.
- Children go through periods of growth when they will be ravenous, and this is the best time to focus on very healthy, nourishing foods and good quality proteins to help with their growth.
- When children’s appetites decrease, this could be caused by fatigue, illness, or sometimes nutrient deficiencies. Do check with your GP or a Nutritional Therapist if it last longer than a couple of weeks.
- Making sure they drink plenty of water during an illness is the most important help you can give your child and never force them to eat if they have a fever or are feeling ill or nauseous.
- If your child is constantly hungry and putting on a lot of weight, consider whether they receive sufficient nutrition through their diet or whether they are eating too many ‘empty’ calories from junk.
- Never put a child on a diet. Diets change the fragile chemical balance of a child’s (and adult) brain and will trigger a lifelong struggle with food. Consult a Nutritional Therapist for advice.
- Consult a Nutritional Therapist for advice on frail or overweight children.
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