Feeding Picky Eaters

/ Mary, Mother of the Light Academy/

Wondering how to get your picky eater to eat?

Picky eating is most common amongst toddlers and preschoolers. Children in this age group can feed themselves and therefore can determine what and how much to eat. Some days they will eat and eat and eat, and other days, they won’t seem interested in food at all. It can all be very frustrating, but you’re not alone.

Research has shown that parents’ food choices are linked to their children’s food preferences so you should try to eat a range of healthy foods yourself and make sure that the foods you eat are in line with the food choices you’d like your child to eat. You can also try preparing meals with your little one. If your child has a hand in making the meal, it might increase the chances of your child tasting his or her “creation.”

At each meal, we recommend offering several healthy food options that your child already likes. Then frequently (but gently) mix in some new types of foods. Familiarity with foods is key, as research has shown a child may need to be exposed to a food more 10-15 times before trying it.

Keep your child’s food preferences in mind when offering new foods. Let’s say your child has an aversion to “mushy” foods. Instead of feeding him/her apple sauce, slice the apple. Or instead of mashed potatoes, give him or her a baked potato. In order to get your child to try a mushy food, give him/her something to dip into the mushy food. For example, give your child an animal cracker to dunk in the apple sauce. Children love dipping. If you want your child to eat fruit and veggies, here are some dipping (or spreading) options:

  • Cottage cheese
  • Greek yogurt
  • Peanut butter
  • Guacamole
  • Hummus
  • Cream cheese

For kids who would rather drink their food, try making smoothies. Use things like"

  • Milk
  • Fruid
  • Juice
  • Egg powder
  • Wheat germ
  • Honey
  • Peanut Butter

Make sure your presentation is on point. The way you present food to a child can make all the difference. For example, some kids are particular about how their sandwiches are cut. You can also use cookie cutters to cut their food into fun shapes. Create art with vegetables, like making faces out of your child’s favorite veggies.

Speaking of veggies, if you’re not the proud parent of a vegetable lover, we’ve got a few tips. You can start by planting a garden with your child and let him or her help care for the plants. Once your child watches the vegetables grow, he or she might be more inclined to eat them. Try serving vegetables with other foods like rice, cottage cheese, or even mac-n-cheese. Camouflage vegetables with one of your child’s favorite sauces or make something that your child doesn’t identify as a vegetable, like zucchini pancakes.

If your child is going through a picky stage, we suggest inviting a friend over who has a good appetite. Your child will see him or her eating everything on the plate, and hopefully, your child will try something new.

When your child is active, but eats like a mouse, it’s important to make every calorie count. Some nutrient-dense foods are avocados, eggs, pasta, broccoli, peanut butter, fish, potatoes, cheese, poultry, brown rice, squash, sweet potatoes, tofu, beans, and greek yogurt.

Remember that your child’s eating habits won’t change overnight, but if you can take small steps each day, you can help promote a lifetime of healthy eating. If you’re concerned that your child’s picky eating habits are compromising her or her health, consult your pediatrician. He or she will be able to plot your child’s development on a growth chart.

Have any tips for dealing with picky eaters? Let us know in the comments!