Tips For Parents with Picky Eaters - Part 1

Did your baby use to eat everything and then all of a sudden around 2 years old, your now toddler has about five foods they only eat? Or maybe you have an older child who refuses to try new foods.

Dealing with a picky eater can cause a lot of mealtime tension and anxiety. As I mentioned here in my article about sugar in a baby’s diet, nutritional exposures during the first 1,000 days of life not only contribute to long-term health but also help shape taste preferences and food choices.

Past the first 1,000 days? Don’t worry! It’s not too late to incorporate new techniques for how to deal with a picky eater.

Let’s break down some of the techniques to try!

Bonus! Click here to download your free eBook, “Kitchen Fun With My Fruitful Body Nutrition” with no bake kid approved recipes and parent tips.

1) Try, and try again

It may take 10-15 times of exposure to induce acceptance of novel flavors and textures so it is important for parents and caregivers to offer new foods repeatedly and in novel ways such as offering bitter or sour foods when hunger is highest.

Think of ways to make bitter flavors more palatable. For example, you can add a fun dipping sauce on the side of veggies. Even ketchup - my son loves to dip anything in ketchup. I buy this brand which does not contain any added sugar, tastes great, and keeps everyone happy.

2) Division Of Responsibility

The Division of Responsibility is a term created by feeding expert Ellyn Satter.

The concept entails:

• You decide what will be served, where, and what time.

• Your child decides whether they will eat it and how much.

Let the chips fall, if your kids say they don’t like it or request something else, then remove the plate and stay silent. If they come asking for something else or a snack later, say “if you are hungry enough for a snack, you are hungry enough for dinner.” It sounds cruel, but usually after one time of refusing, your kids catch on and learn there are no separate meals or snacks besides what is being served and will try some of the food. 

3) Use Fun Plates, Cups, and Straws

EZ PZ fun brand makes age-appropriate mats, bowls, feeding utensils, and cups in fun shapes and colors. Check out their line of products here. You’d be amazed how much interest your little one takes in their food when it’s served in something they find fun!

On that note; let your kids play with their food, they are more likely to try it. Prepare the food and let your child make a face on their plate, make a watermelon pizza together, or a cheese-and-grapes train. Let them have fun with their food! Who cares if it makes a mess - we used to put down a plastic tarp and let our son have at it with his food. Some ended up on the floor, and some ended up in his mouth :)

4) Pair A New Food With A Familiar Food

Pair a new food with a familiar food they know and love. For example, trying a new vegetable out at dinner? Pair it with a favorite food like Greek yogurt, shredded cheese, fruit, or even ketchup :)

New food, say broccoli (bitter) with favorite food, cheese (salty) equals a winning combination for your little one’s palate.

5) Kids Like Routine

For younger children who are not in school, try to plan out snacks between meals and don’t go more than 2-3 hours without offering something. You can make a fun calendar that shows what time each meal and snack will be served and the choices for the day. This also prevents kids from mindless snacking which may cause them to try less food come mealtime.

Along the lines of routine - make mealtimes a safe and predictable space. Avoid serving meals and snacks in front of the TV or while your kids are playing a video game. Use the power of choice to say, “would you like to have your snack at your play table or the big table today?”  

What tip are you going to try this week at home with your kids? Leave a comment letting me know :)