Is there a picky eater in your family? Feeding an entire family can be difficult enough on its own, with busy evenings full of hustle and bustle. As children mature and gain autonomy, they often become more selective in their food choices. Relax; your child is probably receiving enough to eat if they grow normally and have plenty of energy. If you’re looking to widen the palate of your picky eater (or eaters), consider these tips prescribed by Idaho Nutrition Associates to start down a path toward a more expansive slate of family meals.
Start Slow
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Loading up your little ones’ plates with steamed veggies and sautéed fish may be a surefire way to send them to the pantry for a less nutritious snack. Instead, try combining personal favorites with small portions of foods you’d like to introduce, such as chicken nuggets alongside green beans or topping pizza with black olives. “By incorporating your child’s favorite foods, you’re allowing your child to get exposure to new foods and flavors in a less intimidating way,” says Heather Liddell, Registered Dietitian Nutritionist (RDN) at Idaho Nutrition Associates. As an RDN, Heather specializes in helping families feed their picky eaters.
Don’t Force It
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While it can be frustrating to constantly hear “no” to fruits and veggies, forcing them upon children may turn them away for good. In addition, a struggle over eating certain foods may create a constant sense of frustration around mealtime, which may only decrease a child’s desire to expand his or her horizons. “When parents and caregivers can allow children to have autonomy to choose what and how much they are eating from what is provided by the parent or caregiver, a healthy food relationship can begin to be established for the child,” Heather encourages. “This dynamic is really crucial for lifelong adventurous and healthy eaters.”
Have Your Sidekicks Help With the Shopping List
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Introducing your children to the place your family’s food comes from may help them feel more comfortable with new flavors. Let your kids help you pick out grocery items at the store. A child is more likely to eat something they picked out, especially fruits and veggies.
Let Children Help Cook
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Let them help in the kitchen. Allowing your child to help you cook helps them learn and get excited about eating certain foods. Much like choosing their own ingredients increases the likelihood they’ll try something new, perhaps becoming part of the cooking process can help children see how a meal comes together. Heather agrees, “When kids can be involved in what is being served during mealtime it really is a win-win. They are learning life skills, taking ownership over the meal, being exposed to new foods, and potentially tasting these foods along the way.”
Create a Fun Experience
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Remember not every meal has to include something new. On occasion, mix up mealtime by serving your children’s favorites, even if it’s as simple as a hamburger or as creative as breakfast for dinner. Also, make mealtime fun. Ask about their day, talk about something fun, and make mealtime happy. If arguments occur during mealtime, this may cause kids to associate negative thoughts with eating meals.
It's not unusual for children to struggle with a limited diet, but it's never too late to start eating more healthfully. Keep in mind that exploring new flavors is an adventure that can be well worth the time and energy you put into it. You never know what your child (or you!) could like if you keep an open mind and give it a shot. If you have a picky eater in your home, working with a Registered Dietitian can help to provide support and guidance to help you navigate expanding their tastes. Contact Idaho Nutrition and learn how you can get started.
