Small children, big appetites - when food is omnipresent
At times, it can seem as if our children are overeating. Normally, this is nothing to worry about - growing children need enough food to develop properly. However, if everyday life revolves around food and this development is accompanied by weight gain, it is important to be careful. This is because being overweight as a child increases the risk of developing type 2 diabetes or cardiovascular disease later on.
The reasons for unbridled hunger are many and varied and can be both physical and psychological in nature. Before we look at these aspects, it makes sense to briefly consider the basics of child-appropriate nutrition.
A balanced mixed diet with wholemeal products, vegetables and sources of protein, breaks between meals and sufficient fluid intake should form the basis of the diet. This is because they ensure good nutrient coverage and long-lasting satiety. The recommendation for children is three main meals a day and one snack in the morning and one in the afternoon. Age-appropriate portion sizes can be found on the website of the Swiss Society for Nutrition (www.sge-ssn.ch).
Emotional and physical needs
In infancy, food intake and attention are on an equal footing. Breastfeeding, whether at the breast or with a bottle, satisfies both basic needs at the same time. As children get older, they learn to separate these feelings more clearly. This happens partly intuitively; however, parental support in recognising these needs plays a major role. Important aspects here are clear rules and an open and honest approach to the topics of nutrition, emotion and need regulation.
But what should you do if you exceed the recommended portion sizes by far? And over a longer period of time? Or the child eats mainly fatty and sweet foods? In addition to the dialogue that parents should have with their children about food, it is also worth keeping an eye on your own relationship with food. Mums and dads are also role models when it comes to nutrition. Observe your own eating behaviour and whether this could have an influence on your child's behaviour. What relationship to food did you grow up with? Do you simply satisfy your hunger with food or are there other triggers that make you reach for food? Do you eat when you are bored, sad or as a reward?
Boredom as a trigger
Eating often serves as a skip to bridge periods of boredom. You should therefore plan everyday activities and play dates with other children. After all, playing together with mates also distracts from eating. Also keep your children busy outdoors in the fresh air, as sufficient exercise has an influence on your child's feeling of hunger and satiety as well as their weight.
Thirst - a frequently misinterpreted need
Even many adults do not recognise the feeling of thirst or do so late. We often notice it through a dry throat, headache or difficulty concentrating. However, these are already signs of mild dehydration and therefore an ignored feeling of thirst. So offer your child a glass of water first when they ask for food. If your child is persistently ravenous, have your child examined by a paediatrician to rule out physical causes. If the examinations are inconspicuous, the constant feeling of hunger or the lack of satiety can often be explained by behavioural patterns and habits.
9 tips for everyday life
- Sticking to fixed mealtimes helps children to come to terms with the feeling of hunger and the associated signals. Only offer food when your child is really hungry.
- Access to the fridge and kitchen cupboard should be reserved for adults. Make sure that your child cannot help themselves at will, especially at pre-school age, so that you can keep an overview of their eating behaviour. Encourage preschool children to use their access to food in moderation by deciding together which food is appropriate at any given time.
- It takes around 20 minutes for satiety to set in - so plan enough time to eat and encourage your child to eat slowly and chew well.
- Start with a smaller portion and scoop up more if necessary to counteract the habit of eating past the point of satiety.
- Food is not an educational tool and should not be used as a reward or punishment.
- Food should never be used for comfort. Instead, explore your child's current emotional state together. Help your child to put things into perspective, look for solutions and offer your support.
- Interrupt your child's current activity for a snack. If the focus is on a game, the television, etc. while eating, the feeling of fullness is often reduced.
- It is very tempting to counter tantrums and children's tears with sweets. However, this teaches the child that negative emotions can be dealt with by eating.
- Cravings can also be a sign of emotional stress. Sensitively enquire whether something is bothering your child, such as problems at school.
