Annie Sasseville, RD, CNSD, pediatric dietitian

Like all toddlers, my 1½ year old daughter is a master imitator. I adore this quality when I see her giving kisses, putting toys back in the box or giving the dog another love pat. But I realize the significance of this imitation at mealtime when I remember that she will duplicate my healthy eating habits, but also my very worst ones!

Working as a pediatric dietitian for the past several years, I have seen the unfortunate consequences of parents setting an unhealthy example for their young children. So I appreciate the importance of setting a good one for my daughter at mealtime. I am naturally concerned about her nutritional intake, and I want to encourage her to find a healthy and balanced relationship with food. I have learned a few lessons while practicing as a dietitian, and I aim to teach these same concepts to my child along the way:

• Give your child a plate full of fabulous colors! Children love to see brightly colored items, and they are more likely to be interested in foods if the colors are vibrant and appealing. Fruits and veggies have the brightest rainbow of colors and happen to be the most nutritious foods, too! If you are making a colorful salad or vegetable appetizer for yourself, be sure to encourage your child to participate in the preparation of this nutritious meal with you (i.e. washing lettuce, scrubbing fruits, etc.)

• Show good manners at the table, and encourage Dad and other guests to do the same. Try new foods, and discourage siblings or relatives to talk negatively about foods or drinks.

• Compliment, compliment, compliment at mealtime. Children thrive on being praised for good behavior—you don’t have to reward with large or expensive gifts. Big smiles and hugs can go a long way in the world of children (and moms)!

• Healthy toddlers generally know when they are full. Recognize their ability to do so—this is a wonderful concept to be aware of for the rest of their lives. If this ability continues to stick, they will likely avoid future weight problems. Try to provide appropriate portions for everyone in the family so you don’t feel frustrated or wasteful if they can’t finish the plate.

• Avoid rewarding good behavior for your child (or yourself) with chocolate or candy, and try stickers or hand stamps (or flowers for you!). You will be setting a wonderful example for your child that food is fuel!

• If your child can not sit at the table for every meal and snack, aim for seated meals with the family at least 2-3x/day.

• Don’t talk with your mouth full of food—this is a harder habit for toddlers to learn, but they will learn more quickly with a good example set in front of them.

• Keep “hungry” pets at a distance during mealtime. My daughter has developed a serious fondness for our wonderful 3 year old yellow lab. As much as we cherish their friendship, we despise his rude table manners! He pokes in her face, licks her feet and jumps for food. Although their silliness can be cute at times, we have recognized he is setting another kind of example for her. Now the dog stays outside at mealtimes—if she wants to feed the dog or give him snacks, there is a time and place for it!

And most of all, remember that eating and meals should be a low-stress, enjoyable time in the day with your family. Remind yourself that a few good mealtime habits for you today can mean a lifetime of healthy habits for your child!