Navigating Overeating in Children: Expert Tips from a Kids Dietitian

Working as a paediatric dietitian for the past 23 years, I've certainly seen thousands of kids who really, really love food - sometimes a bit too much!

In a recent episode of the Easy Feed Podcast titled “Kids who 'over-eat' and loooove food - sometimes a bit too much!", I delved into this fascinating topic. Today, I'm excited to share with you the key insights from that episode, exploring why some children tend to overeat and how we can guide them towards healthier eating habits.

Understanding Food-Loving Kids

First, let's acknowledge that having a child who loves food isn't necessarily a bad thing. As a children’s dietitian, I often see parents struggling with fussy eaters, so a child who's enthusiastic about meals can be a refreshing change! However, when this love for food leads to overeating, it can become a concern for both the child's health and the parents' peace of mind.

Often this concern presents when the child is around 7-8 years of age and can last into the teens. Having said that, I have worked with parents of toddlers that are facing similar challenges.

It's important to understand that children who tend to overeat aren't necessarily being greedy or lacking in self-control. There can be various reasons behind this behaviour, including:

1. Natural variations in appetite

2. Emotional factors

3. Learned behaviours

4. Genetic predispositions

As a paediatric dietitian, I always emphasize that every child is unique, and what works for one may not work for another. However, there are some general strategies that can help manage overeating tendencies while still fostering a healthy relationship with food.

Promoting Mindful Eating

One of the most effective ways to help children who love food is to encourage mindful eating. This means helping them tune in to their body's hunger and fullness cues. Here are some tips:

1. Eat meals together as a family whenever possible. This allows you to model mindful eating behaviours—eating to appetite and leaving food on your plate if you're full.

2. Encourage your child to eat slowly and chew thoroughly.

3. Teach them to pause during meals and check in with their body. Are they still hungry, or are they starting to feel full?

For more information on mindful eating for children, visit:

- Action for healthy kids

- Healthline - intuitive eating for kids

Structuring Nutritious Meals and Snacks

I recommend having a structured meal and snack schedule as much as possible I know that sometimes our busy lives make this near impossible! . This can help prevent constant grazing and give children a chance to develop genuine hunger between eating occasions. A typical schedule might look like:

- Breakfast

- Morning snack

- Lunch

- Afternoon snack

- Dinner

- Optional healthy dessert or supper

Remember, the goal isn't to restrict food but to create a rhythm that allows for both satisfying meals and listening to their body’s natural hunger and fullness cues.

Balancing Nutritious Foods with Treats

When it comes to kids' nutrition, balance is key. While we want to encourage a love for nutritious foods, it's also important not to demonize any food groups or create forbidden fruits.

As a paediatric dietitian, I recommend the following approach to parents who are concerned their child is a little too heavy:

1. Ensure that their intake is rich in plant foods—especially vegetables—offered at snacks and main meals throughout the day.

2. Make sure lean protein chicken, egg, fish, tofu is included at dinner, with a serve size no more than the palm of their hand.

3. If a decent serve of protein is eaten at the meal, limit carbohydrates to approx. 1 cup cooked pasta for a 5-10-year-old child .

4. Include small portions of treats most days, without making a big fuss about them.

5. Avoid using food as a reward or punishment.

For ideas on nutritious snacks, check out my healthy snacks guide here: https://nourishwithkarina.com/blog/quickeasyfood

Managing Emotional Eating

Sometimes, children like adults may turn to food for comfort or to cope with emotions. I often work with parents to help their children develop alternative coping strategies. Here are some ideas:

1. Distract them with another activity—whether it's a puzzle, a card game, or art such as painting.

2. Before grabbing the next snack, teach simple relaxation techniques like deep breathing or counting to ten.

3. Get them out of the house! Play outside or take the dog for a walk!

4. Talk to them about how we sometimes eat when we're upset rather than hungry, and explain that eating doesn't solve the problem. Suggest trying something else instead.

Remember, it's not about restricting food but about providing alternative ways to deal with emotions.

Creating a Positive Food Environment

The environment we create around food can have a significant impact on children's eating habits. Here are some tips for fostering a positive food environment:

1. Keep meals relaxed and enjoyable. Avoid pressuring children to eat more or less.

2. Offer a variety of nutritious foods, but allow children to choose what and how much to eat from what's offered.

3. Involve children in meal planning and preparation. This can help them develop a healthy interest in food without obsessing over it.

My online program, *The 3-Week Feeding Kids Reset*, helps parents create a positive feeding environment where children become mindful eaters. For more info, click here:

Learn more about Nourishing Kids Membership

When to Seek Professional Help

While many children go through phases of loving food a bit too much, there are times when professional help might be needed. As a paediatric dietitian, I recommend consulting with a healthcare professional if:

1. Your child's weight is rapidly increasing and crossing growth chart percentiles.

2. Overeating is significantly impacting your child's physical or emotional well-being.

3. You're feeling overwhelmed and unsure how to manage your child's eating habits.

Seeking help early can prevent more significant issues down the line.

Conclusion: Nurturing a Healthy Relationship with Food

As we navigate the joys and challenges of raising food-loving kids, it's important to remember that our goal is to foster a healthy, long-term relationship with food. As a paediatric dietitian, I believe this means:

1. Encouraging a love for nutritious foods without creating strict rules or restrictions.

2. Teaching children to listen to their bodies and eat mindfully.

3. Creating positive associations with mealtimes and food-related activities.

4. Modeling healthy eating behaviours ourselves.

By focusing on these principles, we can help our food-loving kids develop habits that will serve them well throughout their lives. Remember, it's not about perfection but making small, consistent steps towards healthier eating patterns.

If you're looking for more support in navigating your child's nutrition or managing overeating tendencies, don't hesitate to reach out. I'm here to help you nourish your children in a way that's practical, enjoyable, and stress-free. Together, we can raise a generation of children who not only love food but also have a healthy, balanced relationship with it.