Children Know How Much They Need to Eat

Following the Satter Division of Responsibility in Feeding preserves your child’s sensitivity to their internal sensations of hunger, appetite, and satiety. That sets them up for a lifetime of eating as much as they need and weighing what is right for them. All children know how much to eat: the large child and the small child, the big eater and the small eater, as well as children who love to eat and get filled up. Trust your child to eat the amount that is right for them. Trying to get your child to eat less or more will backfire and create or worsen the very problem you are trying to prevent.

Your Child May Eat a Lot or a Little — Be Big or Small

Children’s eating and body sizes aren’t meant to be uniform. Some days they eat a lot, other days barely anything at all. This is to be expected.

No matter your child’s size—whether you consider them big or small—the most important thing you can do is trust their ability to regulate their own eating.

What Happens When We Interfere?

It’s tempting to step in—encouraging more bites or limiting portions—but interfering with a child’s eating is sure to backfire.

• Larger children, or any child who feels food might be restricted, may start to worry about when they’ll eat next. This can lead to preoccupation with food and eating past fullness when food is available.
• Smaller children who are pressured to eat more may lose interest in food altogether, leading to even less eating when they do have the chance.

Trust Is the Foundation

Children are born with the ability to know how much their body needs. When you provide consistent, reliable meals and snacks—and let your child decide how much to eat—they’re more likely to:

Eat the right amount for their body.

Feel confident and calm around food.

Grow into the body that’s right for them.

Trust your child’s appetite. Trust their body. That’s how we raise competent, confident eaters.

Children are born with the ability to know how much food their bodies need. When we honor that ability, we support both physical health and a lifelong positive relationship with food.

Do Your Job with Feeding—Let Your Child Do Theirs with Eating

Be Considerate Without Catering When Planning Meals

Offer a familiar food with less familiar foods.

Include at least one or two options you know your child usually eats.

Resist the urge to make a separate “kid meal” if they refuse what’s offered.

This helps your child feel safe while gently expanding their food comfort zone.

Support Natural Growth

Offer sit-down snacks between meals—don’t permit grazing or food handouts throughout the day (water is okay anytime).

Allow your child to grow into the body that is right for them, without pressure to eat more or less than they need.

The Bottom Line

Stay consistent, stay supportive—and trust the process.