Many parents would agree that there is nothing worse than having a picky eater in the family. We can relate and recall many times preparing a beautiful made-from-scratch meal and our little one turning up their nose at their plate, refusing to eat. Feeling defeated we try bribery, begging, and even grab them their go-to frozen chicken nuggets. So frustrating.
Whether you're dealing with a toddler who refuses vegetables or a child who only wants to eat a limited range of foods, it's important to address picky eating in a positive and supportive manner. Let’s explore effective strategies to encourage picky eaters to try new foods and develop healthy eating habits.
How to Get a Picky Eater to Eat
Be a Role Model
Children often imitate the behavior of their parents. Set a positive example by incorporating a variety of nutritious foods into your own diet. Demonstrate enthusiasm for trying new foods and show your enjoyment of healthy meals. When children see adults enjoying a balanced diet, they are more likely to follow suit. When your family sits down to eat a health meal together, children are more likely to eat their healthy food if their parents are eating the same meal. Avoid giving your children a separate meal.
Involve Children in Meal Preparation
Engaging children in meal preparation can foster a sense of ownership and curiosity about food. Allow them to assist with age-appropriate tasks such as washing vegetables, stirring ingredients, or assembling simple dishes. When kids are involved in the cooking process, they may be more willing to taste the fruits of their labor.
Offer a Variety of Foods
Present a wide array of foods at mealtime, including different colors, textures, and flavors. Encourage children to try at least a bite of each item on their plate. Avoid forcing them to finish everything, as this may create negative associations with certain foods. Some children may need to try a food up to 20 times before they get used to it and like to eat it.
Make Meals Enjoyable
Create a positive and pleasant atmosphere during mealtimes. Avoid pressure or arguments about food choices. Instead, focus on enjoying each other's company and conversation. Keep distractions, such as electronic devices, away from the dining table, as they can interfere with mindful eating.
Gradual Introduction of New Foods
Introduce new foods gradually and in small portions. Pair unfamiliar foods with familiar favorites to make the experience less intimidating. Remember, it may take several attempts before a child accepts a new food, so be patient and persistent.
Offer Healthy Snack Options
Keep a variety of healthy snacks readily available for children to choose from between meals. Offer fruits, vegetables, yogurt, whole-grain crackers, or nuts as nutritious options. Limit the availability of sugary, salty, and highly processed snacks.
Avoid Bribery or Rewarding with Treats
Using dessert or unhealthy foods as a reward for eating healthier options can create unhealthy eating habits. Instead, praise children for trying new foods and emphasize the positive aspects of a balanced diet.
Create a Positive Food Environment
Make mealtimes a positive and enjoyable experience for the whole family. Avoid making negative comments about specific foods or expressing personal dislikes. Focus on celebrating food diversity and individual tastes.
Be Patient and Understanding
Changing eating habits takes time, and children may go through phases of picky eating. Be patient and understanding and avoid unnecessary stress or pressure around mealtimes.
Pickiness Requires Patience
Dealing with a picky eater requires patience, creativity, and a positive attitude. By implementing these strategies and creating a supportive food environment, parents and caregivers can encourage children to explore new foods and develop healthy eating habits. Starting healthy eating habits from the very beginning can help prevent your child from being a picky eater. Remember that each child is unique, and it's essential to respect their preferences while gently encouraging them to try new foods. As children gradually expand their food choices, they will be on the path to developing a balanced and nutritious diet that supports their growth and overall well-being.