Excess weight in childhood: how to shape children’s taste and build healthy family habits

The idea that a "chubby" child is a sign of good health is still common, but excess weight that begins in childhood tends to persist into adulthood. Over a lifetime it is associated with a higher risk of several health problems, such as type 2 diabetes, high blood pressure, cardiovascular disease and some types of cancer. The good news is that habits are built at home, step by step, and without restrictive diets.

Why the early years matter so much

Food preferences form very early. Children tend to like what they know, and many need to taste a new food several times, sometimes 8 to 15, before accepting it. This means that the initial rejection of a vegetable is not final.

At the same time, children are surrounded by very appealing products: biscuits, sugary cereals, juices and salty snacks, with colourful packaging and advertising aimed at them. These foods are convenient, but they are usually high in sugar, fat or salt and low in fibre. When they take the place of meals and simple snacks, the palate gets used to intense flavours and fruit or vegetables seem "bland".

The goal is not to ban, but to change what is usual. What is available at home and what adults eat carries more weight than any advice.

Strategies to shape children's taste

• Repeated exposure without pressure: offer the new food in a small amount alongside something the child already accepts. If they refuse, try again another day, without punishment or rewards.
• Vary the preparation: raw carrot sticks, oven-roasted carrots and carrot soup have different textures and flavours. One version may go down better.
• Get children involved: choosing fruit at the market, washing vegetables or tossing a salad increases curiosity and the willingness to taste.
• Lead by example: family meals at the table, without screens, in which adults eat the same foods, are one of the most effective tools.
• Do not use food as a reward: offering sweets as a prize reinforces the idea that they are special and that vegetables are a punishment.
• Respect hunger and fullness: avoid insisting that they "clean the plate". Age-appropriate portions and the option of a second helping of soup or vegetables help children recognise their own body's signals.

Simple, practical snacks

Often, a packet of biscuits is chosen because it is convenient. But there are equally quick alternatives that need no preparation:

• A banana, an apple, a pear or a tangerine: they come "packaged" by nature and fit in any school bag.
• A plain unsweetened yoghurt with chopped fruit.
• A slice of wholegrain or mixed-grain bread with soft cheese or turkey ham.
• Carrot, cucumber or pepper sticks with hummus.
• A small handful of unsalted nuts (for children over 5, or chopped for younger ones, because of the choking risk).

As for drinks, water should be the main choice. Soft drinks and juices, even 100% fruit juice, concentrate sugar and contain little fibre; whole fruit is a better option.

Reading labels and organising the home

A few changes at the supermarket and in the kitchen make everyday life much easier:

• Read the ingredients list: ingredients appear in descending order of quantity. If sugar (or glucose syrup, dextrose, honey) is among the first, the product is mainly sweet.
• Compare per 100 g: the nutrition table lets you compare similar products and choose those with less sugar, salt and saturated fat.
• Keep fruit in sight: a fruit bowl on the kitchen table and washed, chopped vegetables in the fridge make them more likely to be chosen.
• Save sweets for occasions: they do not need to be banned, but it is better if they are not always available in the cupboard.
• Daily movement: diet goes hand in hand with physical activity. Children and teenagers should get, on average, at least 60 minutes of activity a day, such as playing outdoors, cycling or doing a sport.

In summary

Preventing excess weight in childhood comes down to simple, consistent habits: patiently offering a variety of foods, eating as a family, swapping processed snacks for fruit and basic snacks, choosing water over sugary drinks and making sure there is movement every day. The focus should be on health and wellbeing, never on weight as a reason for criticism. If you have questions about your child's growth or diet, talk to your paediatrician or family doctor. This article is for information only and does not replace the guidance of a health professional.