Be patient with picky eater – it pays off

Posted March 31st, 2010 by Elaine Hastings, RD - Nutrition Expert and filed in Meal Tips, nutrition, Nutrition for Kids, Wellness

We all know that eating a variety of foods is important to promoting growth and establishing good nutritional habits for the entire family. But if you have a picky eater in your household, mealtime can be a source of frustration and battles.

Fortunately, most kids get the proper nutrition in their diets throughout the day. Children’s taste buds and food preferences mature over time, so introducing new foods can take time and patience.
Picky eaters beware – here are some tips to encourage your children to try new foods.

- Try and try again. It may take up to 10 times of trying a new food before your child likes it. It is normal for children to be cautious at first.

- Involve your child in choosing foods at the grocery store. Trying new foods is more fun for children when they pick them.

- Let your child help prepare the food. Whether it’s stirring the ingredients, cracking an egg or washing vegetables, let your child become familiar with the new food. As you prepare it together, you and they can talk about the color, shape and texture of the food.

- Try one new food at a time. Don’t overwhelm your child with too many new foods at once. Make small changes and try serving new foods alongside some of their favorite, more familiar foods. Broccoli may be more appealing if it is served with a side of macaroni and cheese.

- Minimize distractions. Turn off the TV, don’t allow toys during meals and eat at a table.

- Don’t force your child to eat. Respect their preferences. Children sometimes do not like to eat food they have never seen before. Keep serving the food to your child. As they become more familiar with it, they may decide to taste it.

- Get creative with preparing new foods in different ways. If your child doesn’t like cooked carrots, try serving it with a low-fat dip such as ranch dressing or hummus. Another option is to purée fruits and vegetables and add them into casseroles or other prepared foods. For example, add chopped vegetables into sauces or top cereals with fruit.

- Set a good example. If the adults in the family avoid eating a variety of foods at the table, then it really shouldn’t surprise you that your little shadows are following the example that you are setting. With fast foods so readily available, it is only logical that healthier options are easy to pass up.

- Don’t be a short-order cook: Serve everyone the same meal. If everyone is eating the same thing as the rest of the family, it becomes easier for children to model after healthy choices.

Meal time should be about spending time together as a family, not a battleground over what’s on the plate. However, if you are concerned that your child’s eating habits are compromising his or her growth or health, consult your pediatrician or a registered dietitian.

Research shows children who eat healthy in their early years will carry those habits into their adulthood. Keep trying, be patient and eventually your child will surprise you.