Snacks!

Advice for Controlling Snacking in Children

Once upon a time.... when my children were young, we sat down for dinner with another family. After observing my kids' eating habbits, my friend asked: "How do you make them eat vegetables? Mine will never touch them!".

My first question was:"How about you?, do YOU eat vegetables?"

Of course, she didn't!

It is our responsibility as parents to take care of our children's nutritional habbits, and we are their first example.

Here are some points to consider in order to keep the kids in healthy snacking mode:

1. Create a Predictable Eating Routine

Kids thrive on structure. Offer regular meal and snack times (e.g., breakfast, snack, lunch, snack, dinner). This way, their bodies learn when to expect food — and they snack less out of boredom or habit.

2. Offer Choice Within Limits

Instead of banning snacks altogether, give limited, healthy choices:"Would you like apple slices or yogurt?". This gives the child a sense of control while you stay in charge of the options.

3. Keep Nutritious Snacks Accessible

Put fruits, veggies, cheese, or nuts within easy reach, and keep cookies or chips out of sight for occasional treats — not daily grazing.

4. Avoid Using Snacks as Rewards or Comfort

Try not to connect snacks with emotional soothing ("You’re sad? Let’s get an icecream."). Teach kids to process emotions without relying on food.

5. Make Mealtime a Priority

If meals are skipped or rushed, kids will fill up on snacks. Make mealtimes calm, connected, and tech-free so they become the main event. Try to have at least one meal as a family.

6. Talk About Hunger vs. Habit

Gently teach kids to check in with their bodies:"Is your tummy really hungry, or are you just feeling bored/tired?" Even young kids can start learning this language with repetition.

7. Avoid body image issues

Do not use expressions or questions like:"Are you sure you need this chocolate right now?" or "do you remember the doctor said you gained too much weight?" . Maintain the same menu for all family members. Kids can develope body image issues very early in life.

8. Model Healthy Habits

Children mimic you. If they see you snacking mindfully and choosing nutritious foods, they’ll follow your lead.

🌟 Adlerian Bonus Tip:

Involve them! Let your child help with snack planning or preparing simple things like cutting fruit or choosing from a weekly snack menu. Feeling capable builds cooperation.

Let me know your child's age(s) — I can help you tailor solutions or build a weekly snacking plan!