If you have shed premium tears because your little one ate nothing but half a strawberry and a piece of a cherry flavoured eraser (which made you wonder why you bought it in the first place), take a deep breath. You are not failing; you are parenting a tiny human whose appetite is as mercurial as the UK weather. Here are five tips to help you manage the changing phases of your little one’s appetite.
Children are not small adults
Keep this in mind and save yourself a whole lot of anxiety. Children grow fast and it’s not always linear. One day, they’ll eat everything, including the flowers in the garden and the next, they are surviving on air and good vibes. Guess what? It’s totally normal. Young children are pretty good at listening to their hunger and satiety cues, so allow them to survive on air. If they’re meeting milestones and are at a good position on their growth curve, then they are getting enough.
The handy portion rule
When anxiety hits and you worry if they are really having enough, your child’s hand is an amazing measuring tool. For example, proteins should measure about the size of their palm, fruits and vegetables should be about one or 2 handfuls, and guess what, no maths required! And the cool thing is that their hands grow with them so you can adjust accordingly.
Share mealtime autonomy
A powerful approach is to share autonomy when it comes to feeding your littles. You decide what offered at a meal, when it is offered and where the meal should be consumed. They decide how much of the meal they should consume. This prevents mealtime power struggles and helps them develop a good relationship with food.
What if they eat nothing?
You have to remember, “Food is available, if they ate nothing, then they are not hungry. The next meal is X hours away. We are okay.” It is also a good idea to look at nutrition across several days, not just single meals. If they skipped dinner but still ate breakfast, lunch and snacks throughout the day, then it is not so bad.
Keep it fun!
Feeding your little one is hard enough. Food isn’t just fuel, it’s learning and exploration, and sometimes delightful play. Trust your instincts and your child’s appetite. Expect their preferences to change often, it’s part of the process.
If your child is growing, active and generally well, you’re very likely doing just fine! Remember they are no “perfect” portions. Raising healthy eaters takes years, not one Friday night. If you still have doubts, seek help from professionals.
Further Reading
Acolatse et al. (2023). Child food portion sizes in the home environment: how do parents decide? Proceedings of the Nutrition Society, 82(3), 386–393. doi:10.1017/S0029665123000071
Small L, Lane H, Vaughan L, Melnyk B, McBurnett D.A Systematic Review of the Evidence: The Effects of Portion Size Manipulation with Children and Portion Education/Training Interventions on Dietary Intake with Adults. WVN2013;10:69–81.
Love this! Mercurial as the UK weather is the perfect description. 😂