Blog Post: Picky Eating

Mealtime battles with picky eaters are a common struggle for many parents. From toddlers to teenagers, picky eating can test even the most patient caregivers. However, with the right strategies, mealtime can become less stressful and more enjoyable for the whole family. Here are some effective tactics to help you navigate picky eating and foster healthier eating habits in your children.

1. Create a Positive Mealtime Environment:

   • Establish a relaxed atmosphere during meals. Avoid pressuring your child to eat or using mealtime as a battleground. It’s never too early to light a candle and set a chill mood :)

   • Encourage positive conversation and avoid focusing solely on the food. Engage your child in discussions about their day or topics they find interesting. PLAY is allowed at meal times! My kids love eye spy, guessing games, and pretend play at dinner.

   • If you do want to talk about food I recommend starting with the five senses. “This broccoli is warm, crunchy, salty, and green.”

2. Offer a Variety of Foods:

   • Introduce new foods gradually, alongside familiar favorites. Encourage your child to explore different flavors and textures at their own pace. Label different tastes and textures so your child can build upon things they like. “This carrot is crunchy like the snap peas you like. “

   • Get creative with the presentation. Arrange foods in fun shapes or incorporate colorful ingredients to make meals more appealing to picky eaters. (Google “Dino Volcano Dinner” )

3. Involve Children in Meal Preparation:

   • Let your child help with meal preparation, such as washing vegetables, stirring ingredients, or setting the table. This can increase their interest in the food and make them more likely to try it.

   • Consider starting a small vegetable or herb garden together. Children are often more willing to try foods they've grown themselves.

4. Set a Good Example:

   • Be a role model for healthy eating habits. Show enthusiasm for trying new foods and demonstrate balanced eating choices.

   • Avoid making negative comments about certain foods in front of your child, as this can influence their attitudes toward those foods. “Don’t yuck my yum” :)

5. Be Patient and Persistent:

   • Understand that it may take time for your child to accept new foods. Be patient and continue offering a variety of options without pressure or coercion. Research shows a child takes 8 to 15 exposures to a new food just to enhance acceptance of that food.

   • Celebrate small victories. Praise your child for trying new foods or for eating a balanced meal, even if they don't finish everything on their plate.

6. Establish Routine and Structure:

   • Stick to regular meal and snack times to help regulate your child's appetite and prevent grazing throughout the day. Proving protein and fiber in your child’s snacks will help curb hunger until the next meal time.

   • Limit distractions during meals, such as television or electronic devices, to encourage focus on the food.

7. Seek Professional Help if Needed:

   • If picky eating persists and significantly affects your child's health or well-being, consider seeking guidance from a pediatrician or a registered dietitian.

   • These professionals can offer personalized advice and strategies to address underlying issues contributing to picky eating.

Dealing with picky eating can be challenging, but with patience, persistence, and a positive attitude, you can help your child develop healthier eating habits. By using these tips parents can empower their picky eaters to explore new foods and enjoy a more balanced diet. Remember, every small step toward trying new foods is a step in the right direction.