Raising a Competent Eater
Every parent and caregiver wants their child to eat well. But what does that really mean? Is it eating their fruits and vegetables? Or avoiding sweet beverages? Or a willingness to try new foods?
Through decades of research, Ellyn Satter discovered that supporting positive eating attitudes and behaviors rather than focusing on food selection is what is needed to nurture children’s eating and well-being. This is where the concept of Eating Competence comes in.
EATING COMPETENCE is:
Being positive, comfortable, and flexible with eating as well as matter-of-fact and reliable about getting enough of enjoyable and nourishing food to eat.
Eating Competence implies being capable and flexible with eating, not restrictive or rigid. This approach to eating balances hunger, pleasure, and appetite, and supports social connection and overall health.
Why It Matters
When kids grow up feeling confident and comfortable around food, they’re more likely to:
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Develop a positive relationship with food and eating.
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Try new foods when they are ready.
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Eat a wider variety of foods over time.
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Enjoy meals with others and build social skills.
Traits of Being a Competent Eater
Eating Attitudes
Enjoys eating.
Feels positive about eating.
Is interested in what parents and caregivers eat.
Looks forward to meals and snacks.
Food Acceptance
Experiments with trying new foods.
Eats some foods, ignores others.
Picks and chooses from what is offered.
Eats a variety of foods.
Contextual Skills
Positively participates in family meals.
Participates appropriately at mealtime.
Willingly follows meal and snack routines.
Develops age-appropriate eating skills. (Learns to use a cup, silverware, a plate.)
Internal Regulation
Comes to meals hungry, eats until satisfied.
Can wait to eat until next meal or snack time.
Eats as much or as little as they need.
Grows consistently.