Aoife Hearne: How do I get my children back on track after they lost their appetite in the hot weather?

We're back home a week and they are still off their food — I've to coax them to eat at mealtimes

My children, aged four and seven, lost their appetite and ended up snacking quite a bit. We're back home a week and they are still off their food — I've to coax them to eat at mealtime. What can I do to get them back on track?

We went to Spain for our holidays where the temperature was mostly over 30°C. My children, aged four and seven, lost their appetite and ended up snacking quite a bit. We're back home a week and they are still off their food — I've to coax them to eat at mealtime. I've tried cooking their favourite foods but it doesn't make a difference.

What can I do to get them back on track?

This is a common occurrence with families all over the country and not just when we travel abroad, I know I found the hot days in July a challenge with my kids here in Ireland too. Just like our heart beating and lungs pumping, our appetite system is regulated through subconscious control. This is hard-wired in us from birth and something that is critical to our survival.

In addition to providing energy for the body, eating also has the important role of generating and maintaining core body temperature. In hot conditions therefore, there isn’t the same physiological need to create heat and thus our appetite is suppressed in warmer conditions. It is common for people to desire lighter and cooler foods in warm climates — and our children are no different.

Aoife Hearne: "If the 'lighter' and 'cooler' foods your children were snacking on were higher in fat, salt, sugar — the type of snack foods that children adore and reward systems in the brain get really fired up by — then it will likely take a more concerted effort to get back into the normal routine."

Just like most things, these changes don’t switch on and off like a light switch they often dial up and dial back down again. It can take time for our appetite to acclimate to new conditions again.

One thing holds true however for the vast majority of our children; they will not intentionally allow themselves to go hungry. Rest assured they will get back on track in their own time.

Something that can be tricky however (and I say this with no judgment!), is if the 'lighter' and 'cooler' foods your children were snacking on were higher in fat, salt, sugar — the type of snack foods that children adore and reward systems in the brain get really fired up by — then it will likely take a more concerted effort to get back into the normal routine.

Aoife Hearne: "Structure the day with meals and snacks every few hours."

Here are some tips to help:

• Structure the day with meals and snacks every few hours. Remember, it is your job to offer meals and it’s your children’s job to eat them (or not!). If they choose not to eat at mealtime, move on but avoid eating in-between planned meals and snacks.
• Consider portion size you are offering. Sometimes if the plate looks too full it can feel overwhelming for children.
• Offer water and milk as drink options and avoid offering these too close to meal times as this can impact on appetite.
• Encourage your children to think about their hunger and fullness. Eat when they are hungry (not bored!), and stop when they are full.
• Offer balanced meals that provide wholegrain carbohydrates, lean protein with vegetables and fruit. Revert back to your normal offering of ‘sometimes’ /‘fun’ foods. Hang in there, this is not easy, but with a little patience and persistence things will get back on track.

If this persists or you have any concerns be sure to discuss with your GP & CORU registered dietitian.

• If you have a question for dietitian Aoife Hearne, please send it to [e-mail]