10 Top Tips for Picky Eaters

Does your picky eater protest at every meal? Toddlers often are picky eaters because of their newly developed food preferences. There might be one to two favorite foods that last for a few weeks at a time and they can wake up the next day to not want either. As a parent your job is to make a variety of foods available, so try to not get caught up in their behavior around new foods. With time your child's appetite and eating behavior will level out. 

I have had the pleasure being an aunt to 12 amazing, beautiful, and hilarious children. We are a closer family and we often are celebrating together whether it's for someone's birthday or various holidays. Food is always involved and I have witnessed some of them being adventurous and others... not so much when it comes to eating. Kids are tough cookies when it comes to eating, so I wanted to share my top ten tips to encourage your picky eater to gobble up or at least try some new foods. This is often a tough place for parents that are on a time crunch with after school activities, sports, work, and homework. It can add more pressure to parents and literally add more to their plates. Sometimes it feels easier to pick your battle and let your child stick with their tried and true favorites, but trust me pushing through those macaroni, chicken finger, and grilled cheese staples will help them in the long run. Not only can this help them develop a more versatile palate, but also can help diversify their overall nutrition and ensure they are getting more variety of foods.  

1. Have family sit down meals as often as your schedule will allow. At family sit down meals, avoid having distractions such as the TV, tablet, or cell phones. Use this time to model what a healthy plate looks like and how healthy eating is done. Avoid the urge to make a separate meal for your child if they refuse what you have prepared. This can encourage picky eating if allowed. Try to include at least one of your child's favorite foods and provide a balanced meal whether they eat it or not. This is also a wonderful opportunity to talk about your day, establish some traditions, and increase family bonding. 

2. Make food fun for your family. Emphasize textures, taste, variety, and colors- GET excited about it. Variety is the spice of life. Offering a variety of colors, textures, and bites can help encourage them to try new things and be curious about trying more new foods. Include higher protein foods as well to include fish (deboned) twice per week. Get adventurous and use new spices and herbs when preparing favorites! Toddlers are more apt to try new foods that are eye-catching and fun, use shapes and colors to draw them in. Finger foods are always a hit, emphasize those bite sized pieces for them, just ensure they are small enough to avoid being a choking hazard. I often would name foods fun names such as multi-colored carrots would be called princess carrots for my nieces and paint color carrots for my nephews. 

3. Do NOT bribe... "If you eat your dinner you can have dessert." This is a fast way to create a poor relationship with certain foods. I know sometimes this can come intuitively because our parents or grand parents went with this method. I have done this one myself just out of sheer habit! Sometimes it rolls right off the tongue. It creates a bad/good food view and incentivizes the "prize" food and also makes the food you desire them to eat to seem unpleasant. Pressuring kids to eat, or punishing them if they don't can make them actively dislike foods they may otherwise enjoy. Sometimes this extra attention could also lead to some really big drawn out battles at the dinner table adding frustration to your night. 

4. Don't give up! Try, try, try again! Science shows that it takes almost 10 times of offer the same, yes I said the SAME foods before they may actually develop a taste for something. Offer these new foods in small amounts and wait at least a week or so before reintroduction of that food. Scheduled meals and limiting random snacking can ensure your child is hungry when a new food could be introduced at meal time which could improve your chances of them giving it an honest try. 

5. Do not fuss, if your toddler is refuses your meal. A child needs to understand how we are to listen to our bodies and their overarching body knowledge. They should learn to use their hunger as a guide and not allow outside factors to tell them what and how much to eat. Always keep in mind that their tummies are smaller than ours just like the rest of them. If they have a large breakfast or lunch they may not end up being interested in food the rest of their day. Like I mentioned before, your job as the parent is to provide a variety of foods at set times. 

6. Get them in the kitchen! This is one of my favorite and most meaningful tips. If you want your kids to have good healthy habits such as preparing meals at home and enjoying a variety of foods, you have to not only have to set a good example but get them in on the decision making to help increase buy in. Having kids be apart of the food preparation process plays a HUGE roel in their interest of food. This tip is so versatile too when it comes to varying ages. Have them pick between two different foods at the grocery store, a grain to accompany a main dish, or allow them to pick what the menu is for dinner one day per week at younger ages. Once they are competent and skilled enough, get them in the kitchen to be hands on. Have them help put away groceries, rotate the pantry, clean fruits or vegetables, help boil, rinse, cut, chop, or blend, have them set the table, or pick a drink to accompany the meal. This helps increase their ownership of the process. 

7. Use "food bridges" to introduce new, but like foods. Food bridging is where you can use an accepted food to introduce one that is similar in color, texture, or flavor. For example, if your child enjoys mashed potatoes you could introduce smashed sweet potatoes or carrots to the menu because they share the same texture or substituting broccoli for cauliflower is another great way to add more variety. 

8. Go green! Get to growing, in a window box, indoor herb garden, or a full backyard garden. Not only can this be a biology lesson, but it can also help your child get curious about how nature works and help him/her take pride in growing something which could increase their satisfaction of trying and enjoying that new grown food. 

9. Pair foods like a pro. Food pairing can really help ease a weary child into finding a new favorite. Pairing something sour or bitter with a familiar flavor to the toddler may help increase acceptability. Using sweet or salty tastes, ones that most toddlers are familiar with can help compliment that new food. For example, topping some broccoli with some sprinkled on cheese is mixing a bitter and a salty that could help improve the mouth feel that child experiences and also cuts down on the bitter taste. 

10. Lead by example. If you want your little one to be adventurous and get excited about trying new foods, you have to walk the walk and talk the talk. Don't cringe or make faces when foods get brought up, encourage trying foods from different cultures and with different cooking methods than you are used to. and always be inquisitive when it comes to how different people eat. If a culture eats cow's tongue, maybe resist making a face, and simply say, "interesting" and then ask if they would try something like this. Talk about how many different cultures have evolved with less technology and advancements as we have in the U.S. and how they have managed to feed, prosper, and stay healthy. As you know, your little ones mimic you and look to you for guidance in all things. 

Picky eaters are tough, but finding a method with some patience and perseverance can go a very long way to expanding their food and nutrition repertoire. It helps children grow to continue trying new foods and expanding their interests. I can't wait to try these tips with Baby M and turn this little baby into a worldly child that will try anything and is truly adventurous when it comes to plate adventures. I hope this list has offered some new ideas for you and your family to try! Thanks for reading!