Snacks are usually the most challenging to moderate because children often prefer snack foods to what is served for dinner. (123rf)

Just as children need support when they learn to read, write or ride a bike, they need support learning to eat in moderation, especially during snack time.

Snacks are usually the most challenging to moderate because children often prefer snack foods to what is served for dinner.

Most kids can control the amount of broccoli they consume much more easily than they can control the number of cookies, so if you want to teach your children to snack and eat sweets in moderation, follow these six steps.

Teach them to recognize hunger cues

Children won’t be able to recognize how much they should eat at snack time if they don’t understand how hungry they are.

Explain what hunger feels like and how to tell when feeling full, then ask how hungry they feel before every snack. This will help children connect hunger levels to the amount they choose to eat.

Let your child listen to hunger without input

Have you ever noticed that some days your child can finish an entire bowl of ice cream and other times won’t want more than a bite?

How sometimes they are ravenous in the morning and other times too tired to even think about breakfast?

Our children must learn to trust their own constantly changing hunger and satiety cues, otherwise they may learn to habitually overeat.

As Dina Rose says in her book “It’s Not About the Broccoli,” “even if it turned out, by some stroke of magic, that you do know how much your kids ought to eat, you still shouldn’t interfere. Teaching kids to trust your instincts rather than their own instincts prevents your children from learning how to self-regulate.”

Give them practice

Just as children need practice reading before they reach chapter books, and practice driving before they hit the roads alone, they need practice figuring out how much they should eat at any one time.

To teach them this, follow author Ellyn Satter’s division of responsibility in which parents are responsible for what food is put on the table, when meals and snacks are served, and where children eat.

Children are responsible for how much they eat — and whether they eat at all. By giving kids control over how much they eat, you are giving them moderation practice.

Set a specific snack time

The kitchen or snack cabinet should not be open all day. Snack times should be designated and kept brief.

After sitting down for a snack, your child should move to another activity and be given plenty of time to rebuild an appetite before the next meal.

Create snack drawers

Have a refrigerator snack drawer full of foods such as hard-boiled eggs, blueberries, carrots and yogurt, and always keep a bowl of fresh fruit on the counter. Also, create a snack drawer outside the refrigerator.

Fill it with mostly healthy snacks such as applesauce, raisins and nutritious bars, but add a few less healthy items, such as leftover candy. Explain that at snack time, they may eat from either of these locations.

Set a family rule for sugary foods

Let’s say you allow one sugary food a day (as this makes a clean example). Tell your children it is up to them when to have that food each day. Then place the sugary snacks next to the healthy snacks.

A child who truly listens to their body might reach for the candy, then see the applesauce and decide that is what they really desire. The power of junk food dissipates when it becomes accessible.

Creating a snack drawer and giving your children some control over it could possibly ease your eating worries.

As Rose explains, “When you break up the contents, the candy collection no longer seems like a set. As a result, your kids won’t feel entitled to eat it all at once.”