New insights emphasise routine and family environment in shaping children's long-term eating habits

Experts highlight the importance of routine, calm meals, and avoiding pressure at the table, as well as limiting sugar and fostering healthy eating behaviours from infancy to preschool age.

Pediatricians say the earliest feeding habits can shape how children eat for years, and that the biggest gains often come from routine rather than pressure. Dr Rebecca Unger, a paediatrician at Northwestern Children’s Practice in Chicago, said families should think of adults as the model for children’s behaviour at the table, with parents choosing the food and children deciding how much to eat. Johns Hopkins Medicine and UCSF Benioff Children’s Hospitals both echo that approach, stressing regular meals, planned snacks and a calm family setting.

Unger also said many parents delay solids and allergen introduction longer than recommended. The American Academy of Pediatrics advises starting solid foods, including peanuts, between four and six months, and she warned that waiting too long can raise the risk of food allergies. She also said babies who take too much breast milk or formula without moving on to solids may be more likely to develop anaemia.

For toddlers and preschoolers, the problem is often not too little food but too much unstructured eating. Unger said grazing on snacks, serving children separate meals and keeping screens on during mealtimes can all work against healthy appetites. Johns Hopkins Medicine and Mayo Clinic Health System similarly advise against pressure to “clean the plate” and against turning meals into battles, while HealthyChildren.org says selective eating is usually short-lived.

Unger said parents should offer three meals and two to three planned healthy snacks a day, and be wary of juice and other sweet drinks. The 2025-2030 Dietary Guidelines for Americans recommend no added sugars for children under 2, and the American Heart Association advises limiting sugar to six teaspoons a day for toddlers. Unger also said sugary beverages can contribute to faster weight gain and a higher chance of obesity by age 6.

She added that many children fall short on protein, iron and fibre because their meals are too heavy on carbohydrates. That can make a difference at both ends of the day, from breakfast to bedtime. She said some children may benefit from a complete chewable multivitamin, but only when diet gaps are clear. Around age 1, she said, children should move away from bottles, even if that transition means drinking less milk for a while. Yogurt and kefir can help maintain calcium and vitamin D intake, though parents should check labels because not every brand contains vitamin D.

The broader message from Unger and the supporting guidance is simple: make food predictable, keep meals social and let children learn by watching. She urged families to shop together, cook together and turn off screens at meals. Research cited by family health sources also suggests that regular family meals can improve eating habits and may even reduce risky behaviour later in adolescence.