What to do when your toddler only wants junk food.
As a parent, you know the importance of a healthy diet and work hard to prepare nutritious food for your family. But your toddler has other ideas, scrunching up their cute little face and declaring war on all vegetables while simultaneously demanding potato chips!
Sound familiar?
You're not alone. Toddlers are yearning for autonomy and control, and one of the first places they try to assert this growing independence is at the dinner table. Couple this with the fact that junk food is heavily marketed to kids and intentionally created to be addictive, and you may feel like you are fighting a losing battle.
Hold on to your spatula, mama. You've got this.
Here are our top tips for managing mealtimes when your toddler only wants junk food.
Keep healthy foods in the house
We know this seems obvious, but keeping the fridge and pantry stocked with healthy options and limiting the amount of junk food in the house is a great place to start. If your toddler can't see those potato chips as an immediate option, it may help reduce the craving.
In addition, consider involving your little one at the grocery store while shopping for healthy food. Ask your kiddo to pick out a few apples or bananas that look good, or invite them to choose any item in the fresh produce department that they'd like to take home.
Involving your toddler in shopping for healthy food and giving them choices fulfills their desire for control and may decrease the chances of the food being rejected when it appears on their plate.
Get your kiddo in the kitchen
Children love getting messy in the kitchen! Getting your kiddo involved in preparing healthy meals fosters their growing independence and helps them feel connected to the food being served.
In fact, research has proven that children who assist in the kitchen have healthier dietary habits. And when you serve the delicious meal you have cooked together, your little one will feel a sense of pride knowing they helped to prepare it.
Make it fun
Put your artistic hat on and get creative, mama. Engaging your kiddo's imagination with playful shapes and colorful patterns can reposition healthy food as fun and entertaining.
Who could refuse roast potato in the shape of a dinosaur, cucumber cut into hearts, or a plate of fruit arranged to make a smiley face?
So if your toddler only wants junk food, pull out the cookie cutters, search online for inspiration, and watch your little one giggle with delight at your artistic efforts.
Set a good example
Our kiddos are always watching us, so we must set a good example with healthy eating habits. One of the best ways to model this is by having meals together as a family. Set your toddler a place at the dinner table and share the same nutritious meal with them.
Your little one will benefit from watching you enjoy a variety of healthy foods, and the routine will help establish expectations around mealtimes. Furthermore, research has shown that children who participate in family mealtimes experience improved physical and mental health, lower rates of obesity, and practice healthier dietary choices throughout their lives.
Find a new reward
We have all been guilty of using food as a reward for good behavior or perhaps even a bribe… "if you eat those green beans, you can have ice cream as a reward." Comments like this have been endlessly uttered from the mouths of parents worldwide for a good reason... parenting can be exhausting! So, it's completely understandable that we turn to a reward like junk food that easily motivates our little ones.
With that said, studies have consistently shown that using food as a reward or punishment can undermine the development of healthy eating habits in children. In addition, it can increase the chances of your kiddo forming an unhealthy relationship with food, often resulting in emotional eating.
Try some of these alternative rewards with your kiddo to reinforce good behavior.
Stickers
New art supplies
Trip to the zoo, library, or another favorite outing
Extra reading time before bed
Family movie night
Prioritize sleep
When your toddler only wants junk food, and you find yourself searching for solutions, prioritizing sleep may not be the first thing that comes to mind. But research has shown that shorter sleep duration in young children is associated with making poor nutritional choices. In addition, a well-rested child is less likely to crave junk food and has a better chance of managing their emotions when you explain that having candy for dinner is not an option!
Make sure your kiddo is getting enough sleep each night, and if you haven't implemented a consistent bedtime routine, get started now. A predictable bedtime routine increases sleep duration and helps children develop essential self-regulation skills crucial for social and emotional well-being.
We know parenting a toddler can be a wild ride, and bedtime battles are extremely common at this age. If your little one is experiencing challenges with sleep, check out our virtual toddler sleep class designed to help you navigate the stage of toddlerhood with ease.
The team at My Sweet Sleeper is always here to support you, so contact us today and let us help you and your family get sweeter sleep.
Related articles:
My Sweet Sleeper - How to set boundaries with your toddler around sleep.
My Sweet Sleeper - The solution for healthy eating parents have been waiting for.
