Food can boost a mood (or wreck it)
The brain and the stomach are closely connected. That’s why your child might have butterflies or a stomachache before an event they’re worried or excited about. And it can also work the other way around. When their body doesn’t feel good, it can cause stress and have an impact on their mood.
Figuring out what foods make your child feel energetic and clear is tricky, because it will change over time. Food sensitivities, allergies, and aversions come into play, too. Along the way, you’ll hear a lot of “no, thank you” and “ew, mom, no.” But exposure can lead to progress if you’re patient. (It can take anywhere from 3–30 exposures, depending.)
Presentar nuevos alimentos a tu niño/a
Exponer a tu niño/a a un alimento nuevo no significa que tenga que comerlo para que la exposición sea exitosa. Se trata de familiarizarse con nuevos colores, formas, sabores y texturas. Puedes intentar lo siguiente:
Dar el ejemplo comiendo el nuevo alimento tú mismo (“Mmm, esto está riquísimo”)
Dejar que tu niño/a te ayude a preparar una comida
Pedirles que toquen, huelan o laman el nuevo alimento
Animarlos a probar un bocado pequeño (¡aunque lo escupan en una servilleta, es un triunfo!)
La forma en que te comunicas también es importante. Si se convierte en una discusión llena de presión, pueden surgir sentimientos negativos relacionados con la hora de comer. Y, como con cualquier cosa, “porque te lo dije” podría hacer que tu niño/a se resista aún más. Aquí tienes tres enfoques que puedes probar:
Elimina por completo la presión. Deja de rogarle a tu niño/a que “coma solo un bocado” o de decirle que se termine el plato.
La regla del “alimento seguro”. Al presentar algo nuevo, asegúrate siempre de que haya al menos un alimento en su plato que reconozca y disfrute.
Prepara el alimento de distintas maneras. La textura es algo muy importante para algunos niños. Si no lo aceptan crudo o hervido, prueba a prepararlo de otra manera. Puedes asarlo a la parrilla, saltearlo, picarlo o dejar que lo mojen en una salsa o aderezo que les guste.
Decoding your child’s hunger cues
Hunger doesn’t always feel obvious to a child. Sometimes, if they’re focused on an activity, tired from a recent nap, or have a busy schedule, they won’t feel hungry. That doesn’t mean they don’t need to fuel up. Another thing to notice over time is if your child has any physical symptoms or behavioral shifts after eating certain foods.
For example, let’s say your child is grumpy after a movie. After asking the right questions, you might realize it’s not a bad attitude, it’s because the theater popcorn made their body feel shaky. They may not be able to put the two together, but with your help, they can.
Or what if you notice that once a week your child gets a headache after dinner. Talk it through. Maybe it’s not because they’re nervous about Wednesday’s classes, it’s because something they love to eat on Taco Tuesday doesn’t love them back.
Get curious about what your child is eating (and when) and what happens after that. Is energy high or dipped after frozen yogurt? Does your child eat well at each meal or do they prefer more of an all-day grazing pattern? Getting enough nutrition and a good balance of foods is the goal. Stay a little flexible as to how that happens if you need to.
Good food means a more likely good mood
When the food that goes into your child’s body makes them feel good, the behaviors coming from that body are likely to be more healthy, too.
Give yourself (and your child) time to discover what works and what doesn’t. Keep introducing new versions of old favorites. Some will eventually win and others will always just be “slippery” no matter how hard you try. That’s okay!
Keep offering, stay patient, and be willing to show them you try new things, too. And when you get stuck, ask for help!
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