Helping Hungry Preschoolers
Amy Brandon
Child Care Program
Our bodies are designed to find food and eating enjoyable. Our brain receives signals about flavor and texture, and our full stomach creates a feeling of satisfaction. When our stomachs are full, our level of satisfaction gained from eating is diminished. But sometimes we eat even when our bodies know they don’t need food. Feelings of sadness or boredom can drive adults to eat as a way of filling a void or as a source of entertainment.
Like adults, children can also fall victim to eating when they are not really hungry. Around the preschool years, many children start to use the word “hungry” to express emotions such as boredom, loneliness, sadness, or other feelings they don’t recognize or understand. When food is used to relieve sadness or boredom, children will establish the connection between food and feelings other than hunger, which over time can be difficult to undo. Nationwide Children’s Hospital’s Health eHints newsletter offers tips for discovering what’s really going on when your preschooler eats lunch and then 20 minutes later claims to be hungry.
When your child complains of hunger when he or she shouldn’t be hungry, take a minute to find out what’s really going on. Ask “What have you been doing?” or “Do you want to play?” If your child quickly forgets about a snack, you’ll know he or she was in search of your attention or just looking for something to do. If the hunger complaints continue, you probably have a hungry child on your hands.
Talk About It
It’s wise for parents to talk to children about what it means to be hungry and what it means to be full. Most of us are born with the ability to gauge our body’s need for food, but over time we can learn to ignore these signals, which may contribute to weight gain.
Children who truly understand when they’re hungry—or full—can better regulate how much food to eat. Not surprisingly, children who don’t recognize when they’re full are more likely to be overweight.
Here are some ways to encourage children’s awareness of when they’re full:
- Don’t use the “clean your plate” rule. Let your preschooler know that it’s OK to stop eating if he or she feels full. This encourages kids to respond to their own hunger and fullness cues.
- If your child regularly leaves a lot of uneaten food, try serving smaller portions.
- Draw attention to how you eat more slowly as you become full. Pass on seconds if you’re no longer hungry. Say, “This is delicious, but I’m going to stop because I’m full.”
- Remember that children watch what others say and do. If parents and siblings all model healthy eating habits, a preschooler will have good examples to follow.
Preschoolers Who “Eat All Day”
The average preschooler eats three meals a day plus two or three snacks. But given the opportunity, many would choose to snack all day long. Children who “graze” like this might never feel hungry for a regular meal.
Additional reasons to discourage grazing:
- Children who are hungry at mealtime may be more inclined to try new foods and eat the healthy foods presented.
- Children who graze are often snacking on higher calorie food and drinks, putting them at risk for excessive weight gain.
- Children who snack frequently, especially on sweets, are more likely to get cavities.
If your child does have an underlying reason for sadness or loneliness, it is very important to work at finding causes and solutions. For young children who simply need some support with learning and developing smart eating habits, be sure to include the strategies below in your family’s routines:
1. Have regular family meals
2. Serve a variety of healthy foods and snacks
3. Be a role model by eating healthy yourself
4. Avoid battles over food
5. Involve kids in the process
The Nationwide Children’s Hospital web site and Health eHints newsletters offer information for parents, caregivers, children, and teenagers on a wide variety of topics.
Eating can be driven by things other than hunger:
- Eating by the clock
- Just because food is present
- Emotions (sadness or boredom)
- Holidays and special occasions
- Feeling ill (“Feed a fever…”)
- Eating as entertainment