A child may sometimes eat less because of normal changes in appetite, picky eating, illness, constipation, tiredness or changes in routine. Learning how to improve child’s appetite can help parents create healthier eating habits without forcing the child to eat. The goal should be to provide nutritious food, establish regular mealtimes and create a positive environment around eating. If poor appetite continues or affects the child’s growth, medical advice is important.
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Establish Regular Mealtimes
Set regular times for breakfast, lunch and dinner so your child develops a predictable eating routine.
Young children often do better when meals and snacks are offered at consistent times rather than allowing them to eat throughout the day.
A regular routine can also help children arrive at mealtimes ready to eat.
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Offer Small Portions
Large portions can sometimes overwhelm a child or make them feel that they have to eat more than they want.
Start with a small serving and allow your child to ask for more if they are still hungry.
Small portions can also make meals appear more manageable and encourage children to try different foods.
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Provide Healthy Snacks
Healthy snacks between meals can help children meet their nutritional needs, particularly when they have small appetites.
Depending on the child’s age, suitable choices can include fruit, plain yoghurt, small sandwiches, bread, vegetables or other nutritious foods.
Avoid giving too many snacks close to mealtimes because the child may become too full to eat the main meal.
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Include a Variety of Nutritious Foods
Offer foods from different food groups, including fruits and vegetables, starchy foods, protein sources and dairy or suitable alternatives.
Foods such as eggs, beans, fish, meat, potatoes, rice, bread, vegetables, fruits and yoghurt can provide different nutrients needed for growth and development.
A varied diet is more important than trying to make a child eat one particular food.
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Make Meals Appealing
The way food looks and is served can influence whether a child wants to try it.
Use different colours, textures and shapes when preparing meals. You can also allow your child to help with simple food preparation, such as washing fruits or choosing between two vegetables.
Making meals enjoyable can encourage children to develop a more positive relationship with food.
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Avoid Forcing Your Child to Eat
Avoid forcing a child to finish everything on the plate.
Pressure at mealtimes can make eating stressful and may cause the child to develop negative feelings toward certain foods. Instead, offer nutritious choices and allow the child to decide how much to eat.
If the child refuses a particular food, remain calm and offer it again another time. Children may need repeated exposure before accepting unfamiliar foods.
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Eat Together as a Family
Children often learn eating habits by watching adults.
Whenever possible, sit together during meals and let your child see family members enjoying a variety of nutritious foods.
Eating together also creates an opportunity for conversation and can make mealtimes more relaxed.
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Limit Drinks Before Meals
Large amounts of drinks immediately before meals can make a child feel full.
Offer appropriate fluids throughout the day, but avoid allowing drinks and snacks to replace nutritious meals.
For young children, water and appropriate milk are generally better choices than sugary drinks.
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Encourage Physical Activity
Age-appropriate physical activity is important for children’s overall health and development.
Playing outdoors, walking, running and participating in activities the child enjoys can support a healthy routine.
However, exercise should not be used as a way to force a child to become hungry or gain weight.
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Check for Constipation or Illness
A poor appetite can sometimes be linked to an underlying problem.
Constipation, infections, dental problems, stress and other health issues may affect how much a child wants to eat.
If your child’s appetite suddenly changes or remains poor, consider whether there are other symptoms that may need attention.
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Avoid Relying on Unhealthy Foods
If a child has a small appetite, it can be tempting to offer sweets, crisps, cakes or sugary drinks simply to increase calorie intake.
Instead, focus on nutritious foods that provide calories, protein, vitamins and minerals. If a child genuinely needs to gain weight, a healthcare professional or dietitian can provide age-appropriate dietary advice.
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Monitor Your Child’s Growth
Appetite can vary considerably from day to day. It is often more useful to consider what a child eats over several days rather than worrying about one meal.
If the child is active, appears well and continues to grow appropriately, occasional changes in appetite may not be a cause for concern.
However, speak with a healthcare professional if your child is losing weight, is not growing as expected, has very low energy, becomes ill frequently or continues to have a poor appetite. These can sometimes be signs of nutritional or health problems.
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