Some children seem to be born hungrier than their siblings. These tykes have a larger appetite and take longer to be satisfied. But it’s not easy to know if they’re born that way, or have learned to eat more from their environmental cues and upbringing.
“We do know that children are hungrier when they are in a growth spurt,” explains child nutrition expert Jill Castle, co-author of the upcoming book “Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School.”
“Some children seem to naturally have larger appetites, due to a bigger frame or stature, which requires more calories, or their simple love of food and eating,” she says.
A big appetite can be seen early on in babies and young toddlers. This does not mean these children are destined to struggle with their weight.
Eating in the absence of hunger peaks between the ages of 5 to 9.
“If children ask for more food shortly after a meal or a snack, they may be demonstrating boredom or habit-eating, rather than true hunger,” says Castle, adding eating in the absence of hunger is associated with excess weight gain.
On the other hand, if meals or snacks are not nutritious and satisfying, or are erratic, little ones may seek additional food.
“Parents can dig a little deeper and discuss why their child wants more to eat — maybe the child skipped lunch and is truly hungry, attempting to make up the shortages of the day. Or, maybe the meal was the child’s favorite and they just want to enjoy more,” says Castle.
But Mom, I’m hungry!
• Don’t restrict the amount your child eats. This can ultimately backfire and result in a child who overeats at parties, school, or friends’ homes. Weight and body image issues may emerge down the line.
• Brush up on age-related portion sizes and model those at mealtimes.
“These normal portions can serve as a starting point at meals, with seconds allowed if the child is still hungry,” says Castle.
• Work on recognizing hunger and fullness signs with the child, and make sure eating is for hunger most of the time.
• Ensure nutritious food is offered on a regular schedule. Set boundaries around when eating happens.
• Serve plenty of fruits and vegetables to round out any meal. Regulate sweets, but don’t eliminate them.
Christine Palumbo, RD, is based in Naperville, Ill. and is on the faculty of Benedictine University. Contact her at [email protected], Facebook at Christine Palumbo Nutrition or on Twitter @PalumboRD.
Fudgy black-bean brownies
These flourless, fudgy brownies are gluten-free.
Makes 16 servings
INGREDIENTS:
One 15-ounce can black beans, drained and rinsed very well
3 large eggs
3 tablespoons canola oil
3/4 cup granulated sugar
1/2 cup unsweetened cocoa powder
1 teaspoon vanilla extract
1/2 teaspoon peppermint extract, optional
1/2 teaspoon baking powder
Pinch salt
1/2 cup mini semi-sweet chocolate chips, divided
DIRECTIONS: Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside. Place the black beans in the bowl of a food processor and process until smooth and creamy. Add the eggs, oil, sugar, cocoa powder, vanilla extract, peppermint extract as desired, baking powder, and salt and process until smooth. Add ¼ cup of the chips and pulse a few times until the chips are incorporated. Pour the batter into the prepared pan, smooth the top with a rubber spatula, and sprinkle with the remaining ¼ cup chocolate chips. Bake 30 to 35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in the pan before slicing into two-inch squares.
NUTRITION FACTS: 120 calories, 5g fat (1.5g saturated, 0.3g omega-3), 95mg sodium, 18g carbohydrate, 2g fiber, 3g protein
Used with permission from “No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms” by Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD.
