10 Tips for the War of the Picky Eater
Ten Tips for the Picky Eater
Here we are in the month of May or also National Childrens Nutrition Month. This is a huge passion of mine because as most of you know I grew up as an obese child. The power of childrens health is in the palm of the parents hand! As I have spoken at various seminars and conferences on the subject this month I touched a bit on “Picky Eating” as it is my number one reason parents seek me out as far as issues with their children. A close 2. Overweight/ obsession with food. And 3. Childhood physical/ mental health problems.
Has your preschooler refused to eat anything other than chicken nuggets for the past two days? Or would your toddler rather play than eat anything at all?
If children’s nutrition is a sore topic in your household, you’re not alone. Many parents worry about what their children eat — and don’t eat. However, most kids get plenty of variety and nutrition in their diets over the course of a week. Until your child’s food preferences mature, consider these tips for preventing mealtime battles. Remember YOU are the parent.
No. 1: Respect your child’s appetite — or lack of one
If your child isn’t hungry, don’t force a meal or snack. Likewise, don’t bribe or force your child to eat certain foods or clean his or her plate. This might only ignite — or reinforce — a power struggle over food. In addition, your child might come to associate mealtime with anxiety and frustration. Serve small portions to avoid overwhelming your child and give him or her the opportunity to independently ask for more.
No. 2: Stick to the routine
Serve meals and snacks at about the same times every day. Provide juice or milk with the food, and offer water between meals and snacks. Allowing your child to fill up on juice or milk throughout the day might decrease his or her appetite for meals.
No. 3: Be patient with new foods
Young children often touch or smell new foods, and may even put tiny bits in their mouths and then take them back out again. Your child might need repeated exposure to a new food before he or she takes the first bite. Encourage your child by talking about a food’s color, shape, aroma and texture — not whether it tastes good. Serve new foods along with your child’s favorite foods. And remember it takes about 10 times for the human palate to adapt to a new taste.
No. 4: Make it fun
Serve broccoli and other veggies with a favorite dip or sauce, I have a few of my kids favorite hummus dips for you here. Cut foods into various shapes with cookie cutters. Offer breakfast foods for dinner. Serve a variety of brightly colored foods.
No. 5: Recruit your child’s help
At the grocery store, ask your child to help you select fruits, vegetables and other healthy foods. Don’t buy anything that you don’t want your child to eat. At home, encourage your child to help you rinse veggies, stir batter or set the table.
No. 6: Set a good example
If you eat a variety of healthy foods, your child is more likely to follow suit. Your kids will DO what you DO before they DO what you SAY.
No. 7: Be creative
Add chopped broccoli or green peppers to spaghetti sauce, top cereal with fruit slices, or mix grated zucchini and carrots into casseroles and soups.
No. 8: Minimize distractions
Turn off the television and other electronic gadgets during meals. This will help your child focus on eating. Keep in mind that television advertising might also encourage your child to desire sugary foods.
No. 9: Don’t offer dessert as a reward
Withholding dessert sends the message that dessert is the best food, which might only increase your child’s desire for sweets. You might select one or two nights a week as dessert nights, and skip dessert the rest of the week — or redefine dessert as fruit, yogurt or other healthy choices.
No. 10: Don’t be a short-order cook
Preparing a separate meal for your child after he or she rejects the original meal might promote picky eating. Encourage your child to stay at the table for the designated mealtime — even if he or she doesn’t eat. Keep serving your child healthy choices until they become familiar and preferred.
If you’re concerned that picky eating is compromising your child’s growth and development, consider recording the types and amounts of food your child eats for three days. The big picture might help ease your worries. A food log can also help your doctor or nutrition coach discover any problems. In the meantime, remember that your child’s eating habits won’t likely change overnight — but the small steps you take each day can help promote a lifetime of healthy eating.
Know that you are not alone in the stress of these habits, but there are tactics to help fix the problem. The hardest thing is actually DOING them and STICKING to them. I believe you CAN! The Power of Nutrition is in the palm of your hand, the choices you make will effect your next generation! ~ Grow Or Die
Read More