Practical Tips for Picky Eaters

Hello parents! My name is James Tate. I am a certified holistic wellness practitioner. Let’s discuss the sometimes daunting and often avoided topic, picky eaters. This may be impacting your life as a parent currently, or will emerge at some point. It is certainly an experience I can relate to as a dad of 3 early childhood learners.

For some of us, our child is a very picky eater. For others, you are the picky eater. Yes, adults we too can be particular about the foods we consume.

How do we identify a child that may be fussy about food? Well, a picky eater is a person who refuses to eat certain foods or will eat the same meals repeadedly. For example a child may request or prefer a peanut butter and jelly almost everyday. One of the main concerns of parents who are faced with a child that is choosy about food is, “are they not getting enough nutrition (vitamins & minerals) when they eat so few meals or food options?”

Managing behaviors of a picky eater can become very frustrating, but it’s my goal to help lessen the discouragemnt with the following tips:

Tips to defuse the power struggle:

• As a parent, the child needs to see you eating a range of healthy foods. Make sure that you are preparing and eating the foods that you want your child to eat. This will help to normalize those foods.

• Cook Together – Many children are willing to eat what they help to prepare. Allow them to assist the stirring and pouring. If you are not skilled in the kitchen, it’s ok. Make mistakes together. Allow your child to touch and smell  food to become familiar with them.

• Your child is watching you – Be aware of how you respond when offered a new food. If you twist your face up when trying new cuisines, your child may do the same. Children imitate the way you talk, and your mannerisms, that also includes your responses to food habits.

• Offer several options and continue to provide them to your child. It may take time for your child to try it. Studies have shown that it may take up to 20 times before a child says yes to trying a new food. Don’t give up!

• Learn to make what your child loves a little healthier. If your child only eats one thing, for example, peanut butter and jelly, try making it with different breads, different nut butters and different real fruit spreads that are lower in sugar.

• When you introduce something new, make sure that there is something that they like on the plate. This helps to eventually make the new thing a familiar thing

• Remember, a toddler’s stomach is small. It’s around the size of a clenched fist. Make sure that you’re not trying to make them eat too much, especially too much of something they do not like.

• If your child is not fond of fruits and veggies, try offering something healthy for them to dip them in. Low sugar peanut butter pairs great with apples and pears. Hummus and low-fat salad dressing pairs great with veggies.

• Enjoy the process. While it may be frustrating, remember, you’re creating memories that will make great stories to be told during family gatherings years later.

Picky eater or something else?

While coping with a picky eater, it is important to discover if your child is meticulous because of the food or an underlining issue. What else could it be besides the food? I’m glad you asked.

Maybe your child is a grazer who doesn’t like to sit long. Having a bowl of “the new healthy snack of the day” on the table that they can freely go back and forth to may help. Or maybe your child has difficulty swallowing certain foods which has forced the child to become picky. If this is the case, make sure you consult with your pediatrician. Maybe your child is a “leader” (that’s a cute way of saying bossy) and needs a way to display their “leadership skills.” Allow your child to decide where the food goes on the plate.

My hope is that you revisit these tips to ease the trials and encourage the triumphs to promote healthy eating for your your entire family.