There is a Psalm that says,” You can take a horse to the hole, but you cannot make him drink.” Parenting half tug and other half of-war and just only concerning food.
Children need a constant supply of sustenance to develop both physically and mentally, mostly from eating, sleeping and exercising. Luckily, my children love and enjoy meals for the most part, there are some days when they attempt the roughest road ahead. The fact that they are pretty consistent with meals, I will provide a substitute but definitely no dessert, None.
Unlike my children I didn’t have that luxury, growing up in the Caribbean, we ate what our parents cooked no exceptions. I don’t subscribe to that, but it’s easy for me to say since my boys are good eaters.
Jennifer House, MSc, RD, a paediatric dietitian with First Step , points to the notion that children are the best regulators for their nutrition and they are the only ones who know when they’re hungry. She also states, that we as parents have a predetermined amount of food our children should eat, but they will be the ones telling us when they are full.
Their proteins are essential, along with all other nutrients for optimised growth and we will be getting in the sign to look for if we think they are not eating enough.
Signs Your Children Aren’t Eating Enough
Essentially it is up to us the provide all the nutritious options for our children to succeed, but it is up to them weather to eat it or not, in a way. Where I come from, this sounds like blasphemy.
Each child has their own eating habits, and it depends on things like illnesses, teething, genetics and physical activities. With that said, if the persistent non-eating is longer lasting, it would be good to speak to your pediatrician.
1. Changes In Bowel Movement
None-regular or infrequent bowel movements that are far and in-between can be a sign that your child is not eating enough food. Get in touch with a doctor if there is chronic constipation.
2. Signs of Lack of Nutrients
It is a red flag when things like the nail, hair and nail start to change color. These are tell-tale signs that children are not eating the correct foods.
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3. Feeling Lightheaded or Dizzy
This stems from the lack of iron, B12 vitamins, low blood sugar and dehydration. No child should have this feeling and should be consulted by a physician.
4. Lack of Concentration
A lack of proper nutritious meals can cause a heap of learning obstacles. The brain needs a constant supply of goodness to prevent brain fog, concentration and daily tasks.
5. Complaints of Being Hungry
When children complain about being hungry very often, it usually means they are not eating solid meals or snacking. Kids asking for snacks right after meals means they aren’t eating throughout the day. You can try providing smaller meals or coming up with more innovative ways at mealtimes.
6. No Interest in Food
When my 15-year-old was just a tiny tot, he had no interest in food. His only intake was vitamin supplement shakes and nothing else. Within all that, we had regular communication with the pediatrician and kept a close eye on his growth and everything else.
7. Reduced Appetite
At mealtimes, sometimes children aren’t hungry, and that is ok. That is fine once in a while, but if this habit persists, be sure to look into it a bit further.
8. Change in Weight
Inconstancy in weight is as normal as in us adults. Children’s weight fluctuates during growth spurts and other hormonal times, but a sudden weight loss is not normal. Keep a close eye on any changes.
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9. Stomach Cramps
Due to the lack of proper nutrition that aids in digestion and gut health, stomach cramps are a side effect. The digestive system becomes irritated, causing discomfort and pain.
10. Slowed Growth
Children whose eating habits are bad are usually smaller and their growth rate would not be as significant as a peer who has good eating habits. The necessary vitamins help with bone, tissue and muscle growth.
11. Increased Irritability
A lack of calories is a good sign that a child is not eating enough. It shows its head when a child is always irritable and frustrated.
12. Constant Illnesses
We are aware our body needs a strong immune system to fight off sicknesses. It makes them less susceptible to colds and infections. If your child is always sniffling and coughing, speak to your pediatrician.
13. Ongoing Fatigue
When a child does not have enough to eat they will have low energy and seem tired. Some children have naturally more energy than others, but it’s something to keep in mind.
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What Kids Need
When suggested previously that children are their own regulators, they should also be regulated, advised and commissioned. After all we are the parents, the ones who have the knowledge to lead them in the right path in different healthy ways.
We must also keep in mind that every child is unique and will vary.
According to the CDC and WHO, which provide general guidelines to give parents a general outline of calorie intake per age;
- Toddlers (1-3 years): Around 1,000–1,400 calories per day. At this stage there it takes a lot of energy to support the rapid growth and development. Small nutritious snacks are a good idea during the day.
- Children (4-8 years): About 1,200–2,000 calories per day, depending on what activities they’re involved in. This age range is about building strong bones, muscle development, and energy to play.
- Teenagers (9-18 years): Approximately 1,800–3,200 calories per day. The stage of puberty, when growth spurts occur, hormonal changes and an increase in physical activities.
How to Make Kids Eat
The eating experience isn’t only about the food we eat but is the experience that occurs throughout.
Depending on the type of day we’ve had, we’re rushing to make dinner if we didn’t prep and the kids are running around and we end up yelling a them. It then turns into a not-so-fun, unpleasant environment. A positive eating space can be all the difference. What we can do is;
- Make Meals Fun: Turn mealtimes into fun question-and-answer games. With children, it’s all about visuals, use different plating styles and cut up fruits and veggies into funny shapes. Let the little ones add cheese and toppings or sauces.
- Involve Them in Preparation: Kids are more hands-on than we think; allow them to help prepare the meals, and they are more likely to eat what they’ve helped to prepare. They like shopping, so let them pick their favorite fruits and veggies from the supermarket.
- Address Picky Eating Gradually: Instead of force-feeding and wanting a clean plate, give them smaller portions along with other foods they like. In time, their appetite might just change.
- Model Healthy Eating: Kids mimic what we do. Having balanced meals and showing enthusiasm for food can lead to a change in eating habits. Lead by example.
- Create a Regular Routine: Serving meals and snacks on a regular schedule helps with the child’s structure. Consistency helps kids anticipate when it’s time to refuel their bodies.
When to Get Help
There is a time when professional help is needed, when you are all out ideas despite all your efforts. Sometimes things can be overlooked because you are so close to the problem, but obvious to an outside eye.
- When to Seek Help: Consult with a pediatrician, when you see no change with the ongoing weight loss, stunted growth, or severe picky eating. Be accurate and take notes if need be to get the best help possible.
- Specialized Guidance: A dietitian can provide the best meals or meal supplements for nutritional gaps. These tailored meals will hopefully make it less stressful for everyone.
- Testing for Underlying Issues: In some cases, issues like food allergies, intolerances, or digestion problems might play a role. Professionals can run tests to uncover any hidden challenges.
Please remember that every child is different so what might work for one child might be totally opposite for another. Have patience and empathy while figuring out the best course of action, and whatever you do, do it with love. Your child will always see that silver lining.
Did I miss anything? pleas elet me know below.
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