Dr. Rene Salhab on Childhood Nutrition: Building Healthy Eating Habits from the Start

Healthy eating habits begin early, and they play a critical role in a child’s growth, development, and long-term well-being. According to Dr. Rene Salhab, a pediatrician with experience in child nutrition and preventive care, establishing a strong nutritional foundation during infancy and early childhood can influence everything from immune function to cognitive development. From the earliest stages, feeding practices shape a child’s relationship with food. Yet many parents have questions about what, when, and how much their children should eat.

Approach nutrition as a long-term investment rather than a short-term challenge. Breast milk or formula typically provides all the necessary nutrients for newborns, but as babies grow, introducing solid foods becomes important for meeting evolving nutritional needs. For instance, breast milk may not provide sufficient amounts of zinc or iron for infants between six and nine months old. Around six months of age, most infants are ready to begin trying pureed or soft foods. Iron-rich options such as fortified cereals, pureed meats, and vegetables can help fill the nutritional gap. Repeated exposure is key for introducing new foods; children may need to see a new food several times before they will try it.

As children transition to table foods, balanced meals become increasingly important. A well-rounded diet includes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Introducing a variety of flavors and textures early on can help reduce picky eating later; however, it’s not uncommon for toddlers to develop strong preferences or reject certain foods altogether. Rather than forcing meals, consider offering healthy options for children to pick from and allow them to decide how much of it to eat. This approach reduces mealtime stress and avoids the risk of interfering with children’s ability to recognize when they’re full.

One of the biggest challenges parents encounter is managing sugar and processed foods. Many packaged snacks marketed to children are high in added sugars, sodium, and unhealthy fats. Over time, overconsumption of these foods can contribute to poor eating habits and increase the risk of obesity and other health issues. Encouraging whole or minimally processed foods whenever possible can help establish healthier patterns.

Hydration is another often-overlooked aspect of nutrition. Water and milk should be the primary beverages for young children, while sugary drinks like soda and sugary juices should be limited. Even 100 percent fruit juice, while not unhealthy in small amounts, has drawbacks. Children may prefer it over water, making it difficult to limit portion sizes and convince them to drink healthier options. Fruit juices also lack the fiber provided by whole fruit.

Family meals can also play a role in building healthy eating habits. Eating together provides an opportunity for children to observe healthy eating behaviors. If busy schedules prevent the whole family from eating together every night, try to have at least one or two family meals a week.

For parents concerned about picky eating or nutritional gaps, it’s important to remember that children’s appetites can vary from day to day. Growth patterns, activity levels, and developmental stages all influence how much a child eats. Rather than focusing on individual meals, pay attention to overall intake across a week to ensure nutritional balance. In some cases, children may have specific dietary needs or medical conditions that require closer monitoring. Pediatricians can help assess growth patterns, recommend supplements if necessary, and address concerns such as food allergies or gastrointestinal issues.

Ultimately, building healthy eating habits is a gradual process that requires patience and consistency. By creating a positive food environment, offering balanced choices, and encouraging exploration, parents can help their children develop a lifelong foundation for good health. Dr. Rene Salhab encourages families to reach out to a pediatrician or child nutritionist if they have questions or concerns. With the right guidance and approach, nutrition can become an opportunity for growth rather than a challenge.