A regular meal rhythm forms the basis for healthy eating for children and adults alike. Meals should be served every 3–4 hours, i.e. 4–6 meals over the course of the day. The most common meals for a child are breakfast, lunch, a snack, dinner and an evening snack.
Varied food selections are the best way to ensure that your child gets the right amount of all the nutrients that they need. Offer your child foods from all the different groups in the food triangle, i.e. vegetables, fruits and berries, cereals, soft fats and dairy products, as well as foods from the fish, legume, chicken and meat groups.
A varied diet will give the child all other necessary nutrients, but they will still need a daily vitamin D supplement.
You and the rest of your family act as role models for your child as they explore new tastes and foods. The whole family can eat the same food, but the portion size should vary depending on everyone's energy needs. The child can determine the appropriate portion size for themself.
The parents decide what food is served, while the child decides how much they will eat off their plate.
Vitamin D supplement recommendations by THL (PDF)(Link leads to external service)
A child’s eating habits develop with time
Children have different temperaments and learn skills at different ages. One child can sit still for the whole meal from a very young age, while another cannot keep their bum on their seat and a third child gets lost in thought and forgets to concentrate on eating.
You can make it easier for your child to concentrate on eating by making sure that there are no toys, books and screens present to distract them. Alternatively, if your child is very restless during mealtimes, you could try whether a squeeze toy or a seat cushion that facilitates movement would help calm them down.
The aim should be for your family meal to usually provide a pleasant, unhurried moment together, so that the child can practise different eating skills in peace and in good spirits. Children pick up mealtime habits – both good and bad – from those around them.
Have your 1–2-year-old child eating together at the table with the rest of the family. Cut the food into small pieces if they don’t have many teeth yet. Avoid cutting it too finely, as chewing helps develop fine motor skills in the mouth and supports the development of teeth and speech.
The child can pick up appropriately sized bites and put them in their mouth. A young child is still practising using a spoon, so it is natural that they also use their fingers. They may not always succeed in putting the food in their mouth – but encourage them to try! You can help the child if necessary. They will gradually learn to eat more independently.
If the child does not want any help and is not managing to eat independently, you can try using two plates: feed the child off one plate while the child picks up food off the other.
At this age, children are usually able to drink from mugs that they can hold onto with two hands.
Bibs are handy to protect clothes. Familiar eating routines are often important.
Children aged 2–3 can feed themselves with a spoon. Some children want to start trying to use a fork too at this age. The child is able to chew their food well. Encourage the child to practise not talking with food in their mouth.
Children learn to regulate how much food to put on their plate. Practise saying ‘please’, ‘thank you’ and ‘you’re welcome’ at the table. The child’s food vocabulary also expands at mealtimes.
At about the age of three, children often do not need to wear a bib any more. The child can practise taking at least some of the tableware to the agreed place after the meal.
The child is exercising their own will and may have unexpected outbursts of defiance at the dinner table. An angrily screaming child usually does not want to eat. In such situations, you can leave the table to calm down and sort out the situation elsewhere.
At age 3–4, children try to eat more tidily. For example, they may wipe their mouth after eating and do not usually throw food anymore. Once they are familiar with using a spoon and a fork, you can gradually let your child practise with a knife.
Children usually enjoy being involved in preparing a meal. The child can set the table, help with preparing the food or unpack bags of food.
Children can learn to cut up soft foods for themselves, but toddlers still need some help with cutting up meat. They learn to butter their own bread and put their food onto their plate for themselves at this age. An adult’s help will still be needed with hot food.
The child may still find it difficult to assess suitable portion sizes, but this is something that can be practised – they can take a little to begin with and then add more if they are still hungry. The child’s appetite can vary from day to day and meal to meal. Children should not be offered milk, juice or snacks between meals, as this can ruin their appetite for the next meal.
At this age, children often find it easier than before to focus on sitting still for the duration of the meal. Forgetfulness and dawdling are still common, however, so you should reserve enough time for the meal. On the other hand, remaining at the table for an overly long period of time is not a good idea – half an hour is usually sufficient for meals.
Children are taught to say ‘thank you’ when they leave the table – sometimes they will need to be reminded. After eating, the child can leave the table; they may still find it difficult to wait until others have finished.
Children aged 5–6 can practise eating with a knife and fork and serving their own food. At this age, children learn to butter bread and peel potatoes.
The child’s independence is increasing, and this is a good thing: soon they will have to manage at mealtimes at school. Determining a suitable portion size is still not easy for the child, but it can be practised.
The child is already familiar with good manners and rules when it comes to food, and they often adhere to them. However, pushing the boundaries is also normal, such as asking for ice cream instead of potatoes! Stick to sensible boundaries, even if the child is testing them.
Are you concerned about your child’s eating?
A child’s pickiness and selective eating can cause worry and frustration. You may be wondering whether your child is getting enough food for their growth. Furthermore, the time and money spent on preparing food and food waste can be a nuisance.
However, it is normal for a child’s appetite to vary from day to day and from season to season. At age two, children’s appetite often decreases as their growth is no longer as rapid as it was in infancy. The child will eat when they are hungry, and occasional poor eating is not usually a sign of a problem.
If your child is growing normally and is energetic, there is usually nothing to worry about.
Do not force your child to eat; let them regulate their own food intake without pressure. You can improve your chances of success by keeping the number and size of your child’s snacks reasonable. When the child is a little hungry at mealtime, they are likely to be more accepting of new foods.
If you are concerned about your child’s growth or the one-sidedness of their diet, contact your maternity and child health clinic or health station. A nurse or doctor will talk with you and give you nutritional advice. They can also refer the child to nutritional therapy if necessary.
