Why fast eating can be a slow-down for kids (and how to fix it)

My son likes to do everything fast. If it’s a race, he’s in. To him, why walk when you can run? Sometimes, that mindset shows up at the dinner table too. After quickly scarfing down a bowl of pasta, he’ll proudly declare, “I was the fastest eater!!!”

I always say, “Eating isn’t a race.” But recently, I realized it was time to explain why it’s not a great idea for anyone—especially kids—to eat too quickly. As a pediatric dietitian, I work with many families facing this exact issue. Whether your child tends to under-eat, over-eat, or constantly ask for snacks, these tips can help support healthy eating habits.

Kids eat fast for different reasons, and it shows up in different ways. Let’s break it down.

The Speedy Under-Eater

This child rushes through their meal, announces they’re full, and runs off to play. The problem? They haven’t given their body enough time to register fullness. Many children I work with in pediatric nutrition are less sensitive to their hunger and fullness cues. They might not be eating to comfortable fullness—just enough to keep going. This can lead to slowed growth or insufficient calorie intake over the course of the day.

The Constantly Hungry Snacker

This child didn’t eat enough at mealtime, so their body sends hunger signals again shortly after. They may maintain a healthy weight, but parents often tell me it feels like they’re always asking for something to eat. Constant grazing can be exhausting for caregivers and may even increase the risk of dental issues. One of my top family mealtime tips is to focus on structured meals and snacks with enough substance to keep kids satisfied longer.

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The Fast Volume Eater

This child eats quickly and eats a lot. They may even complain of stomach aches after meals. The issue here is appetite regulation. Fullness signals come from both the stretching of the stomach and the nutrients that are sensed further down the digestive tract. When a child eats too quickly, their body doesn’t get a chance to recognize those fullness cues until they’ve already eaten too much. If your child is eating too fast and often feels uncomfortable afterward, slowing down the pace can make a big difference.

What Helps: Slow It Down

No matter which category your child fits into, the solution is the same: help them eat more slowly. As a pediatric dietitian, I’ve found these simple strategies can make a big impact:

Start with small portions.
Encourage your child to begin with a modest amount and go back for seconds if needed. In my house, I remind everyone that the food on the table is for all of us to share—so let’s each start with a little and take more if we’re still hungry. This approach supports better appetite awareness and reduces overeating.

Make meals social.
Conversation is one of the easiest ways to naturally slow down a meal. If your kids know to chew and swallow before talking, use that time to connect. Tell jokes, share stories from your day, or play table games. This kind of connection supports not just good nutrition habits, but also family bonding—something we could all use more of.

Keep the message positive.
Instead of criticizing fast eating, try helping your child notice the difference. “Have you noticed that when you eat a piece of chocolate slowly, you enjoy it longer? If you gobble it up, it’s gone so fast!” Or connect it to how they feel: “I’ve noticed your stomach hurts sometimes after dinner. Something that helps is slowing down and sipping water between bites—want to try that together next time?”

Looking for more support?

I’m starting a virtual nutrition group for parents who want to make realistic, lasting changes to their family’s eating — even with picky eaters in the mix. In this group, we’ll cover:

• Why picky eating happens and what actually helps
• How to reduce mealtime stress and improve variety
• What to serve (and how) to support healthy eating for the whole family
• Mindset shifts that make food feel less like a battle and more like a connection point
• Realistic meal ideas your kids and you will actually eat

You’ll leave with a clear plan, professional guidance, and the support of other parents who get it.

This group is for you if:

• You feel stuck in a rut with meals and snacks
• You want your child to eat more variety (without drama)
• You’re tired of feeding everyone but yourself
• You’re open to learning, experimenting, and making progress — not chasing perfection

Ready to get started?
Email me at kate@wellfed.family with the subject line “Family Nutrition Group” and I’ll send you all the details, or schedule a free 15 min pre-booking consult to learn more!

Let’s take the stress out of feeding your family — together.

Visit my main website to explore resources, sign up for group coaching, or book your first session.

P.S. I also work with adults! If you're ready to feel better in your body and make nutrition changes that last, I'd love to support you.