Childhood is the stage when future habits are formed, and nutrition is a very important part of that learning. Healthy eating is learned gradually, with patience and by example, but it isn’t always easy: some children are more selective than others, and the environment—as well as our own habits—inevitably influences them. How can you help little ones enjoy healthy foods? What should you keep in mind when eating with a child? In the following article, we answer these questions and share some recommendations that may be helpful along the way. Let’s go!

Do children have to eat everything?

No—neither children nor adults need to eat everything. This phrase, passed down from generation to generation, can be confusing because the more we “vary” our diet, the more likely we are to include unhealthy products more often than we should. As the dietitian-nutritionist explains in various publications and conferences, eating everything does not translate into better health or a healthier diet. So, what does healthy eating mean for a child? Just as with adults, eating healthily doesn’t mean eating everything. Above all, it means basing meals on fresh, minimally processed plant foods, eating fewer animal-based foods, and saving ultra-processed products for occasional consumption. Eating with a young child can be a fantastic opportunity to review your own habits.

Why do they prefer sweet flavors?

Our genes partly shape our preferences: our fondness for sweet and fatty foods comes from our ancestors, who lived as hunters and gatherers. They recognized ripe, edible fruits by their sweetness, and fat provided vital energy. Today, the preference for these so-called “safe” tastes is still present. In children, in particular, the preference for sweets is even more pronounced than in adults. This is because breast milk has a characteristically sweet taste due to its lactose content. This is biologically designed for the survival of your little adventurer: babies are born with an innate ability to reject bitter flavors, which can be dangerous, and to prefer the taste of breast milk. This should be gradually trained later, when complementary feeding begins.

Why are some children more selective?

From six months onward, your baby begins to discover a new world of flavors. This moment is often experienced by the whole family as a promising adventure. However, even if this new stage begins well and new foods are accepted with curiosity, sooner or later many families notice that their young children become increasingly selective. Rest assured: this is quite normal, and it has several reasons. First, many children between 18 months and three years enter the so-called neophobia phase, which is simply a fear of new things. During this phase, they may distrust anything unfamiliar and initially reject foods they haven’t tried before or don’t recognize. This isn’t unusual, considering how many new things children learn and experience every day. In addition, at this stage they begin to show their autonomy, and this often extends to what they eat. Little by little, with patience and respect, children start to become curious about other flavors. They don’t need to eat a wide range of foods, but the foods they do eat should be healthy. The solution to pickiness isn’t offering unhealthy foods; instead, keep offering healthy options in different preparations and respect their choices when you sit down to eat with a child.

Why don't they eat?

This is the burning question for families today: Why doesn’t my child eat? We suggest turning the question around: Why doesn’t my child eat the way I expect them to? Adults often feel that what children eat is insufficient, when for them it is clearly enough. Their needs are very different from those of adults. Sometimes it’s true that they don’t eat much at lunch or dinner, but there’s often a simple explanation: they aren’t hungry. It’s common for children who eat “nothing” to have been snacking earlier or to have had a recent snack. Looking at this more closely can be very reassuring.

Why is it so important to eat together as a family?

Meals at the family table are part of the daily ritual for many families, and that’s fantastic! It brings everyone together, creates time to connect, and lets you enjoy a delicious meal in a relaxed environment. To truly enjoy it, it helps to lower adult expectations: accept that children get messy, eat more slowly, and need more time. It’s also important to include them in this family ritual from six months old, because they learn at the table and it helps them feel part of the family. Should they eat differently from adults? Not necessarily. When eating with a child who is just starting to discover foods, you can adapt your menu to complementary feeding so you can share the same meal as much as possible. BLW is a good way to do this. Just remember not to use salt, sugar, or honey, and adapt foods to their abilities (avoid hard whole foods, such as nuts or carrots they can’t chew yet, or foods that could cause choking, like fish with bones or certain fruits and vegetables).

10 tips for eating with a young child

The arrival of a child is always a good opportunity to reconsider—and possibly change—your own eating habits. Maintaining them over time is essential, even during moments of doubt or when certain foods are rejected. Patience, respect, and good foods are all you need to keep in mind on this wonderful journey of eating with a young child. Cheer up!