As a registered dietitian (RD or RDN), there are often some common questions that clients have. These usually have to do with wanting to know which foods they “should” be eating, and what portion sizes are appropriate. I get that! We hear a lot of “eat this, not that” and “watch your portions” from social media, television, family members, and even from our healthcare providers. And there are food labels on everything. How do we navigate it all? I would invite you to try eating a little more like a toddler or kid.
“Eating like a kid or a toddler has more to do with how we eat than what we eat.”
If you are wondering why I am recommending this, let’s take a moment to think about what “eating like a toddler” means to you. What does this make you think of? If you’re like most people I talk to, you might think of beige foods, little protein and little to no fruits or veggies. It’s true that crackers, bread, cereal and other convenient packaged foods are often popular with kids, and protein and produce can be tricky too. To me, eating like a kid or a toddler has more to do with how we eat than what we eat.
Have you ever intentionally observed a child while they are eating? It’s so fun, especially when they are learning and exploring new foods. It is recommended to make sure that kids have regular opportunities to eat, such as meal and snack times. This helps them to learn that there will be food available when they are hungry, and that they won’t ever have to go very long between eating. This frees them to focus on other things, like playing, learning and sleeping. Now imagine a day when you had regular meals and snacks available to you, and compare it to a day when you didn’t. What do you notice about these experiences? For me, having plenty of food available and pausing to eat when I am hungry gives me the energy to do all the things I need to do in a day.
Now let’s think about which foods we have available. The best way to help kids learn to eat and enjoy a variety of foods is to introduce them to a variety of foods. We are in charge of providing it and they are in charge of deciding what they eat and how much. And guess what, it works for us adults too! If we think of food as something fun to experiment with, we can start to explore new foods and try them in different ways. All of this helps us discover new foods we may like, which helps us eat the most nutritious way we can and enjoy it too. When you find something you enjoy, it makes eating more satisfying.
If portion sizes are something you struggle with, don’t worry. You don’t have to only eat the serving size of a food, and it’s totally okay if you do eat more or less. My 2 year old eats tons of food some days and not so much other days. I can tell when she is getting full because she gets bored and starts playing with her food. Has this ever happened to you? Our bodies are great at communicating their needs. It just takes practice to listen and learn how to meet those needs. If you are getting hangry (picture a toddler meltdown), you probably need to eat sooner, or eat more at different times. If you find that you eat until you are uncomfortably full, consider how you feel about it. Is it just uncomfortable or are you in pain? Can you deal with feeling this way, or would you rather not? All of this is information you can use next time to decide how much to eat and when to stop eating.
If you find that this is all overwhelming and you need some support in navigating it all, we at Bamboo Nutrition are here to help. Personally, my main goal is to help people be well-nourished and have fun with food. It’s a basic necessity for life, and it doesn’t have to be stressful. Why not find joy in eating?
This post was created by Julia Henry, RD. Bamboo Nutrition is located in Columbia, Missouri. We are a group practice of registered dietitians who practice a Health At Every Size and Non-Diet approach.
This post goes along with our Snack With A Dietitian Series. To watch Julia in this video, click the button below!