Help for Parents with 'Picky' Eaters

The term ‘picky eater’ can include a wide range of food issues with little ones. So in order to determine how to handle your child’s eating habits, its best to try and figure out what exactly is the issue.
Some kids are very sensitive to textures, so often just preparing a food a different way will get them to enjoy eating it. Some kids are very visual, so if a food does not look fun or appealing to them they just will not eat it. Then there are the kids who use food as a power control tool and not eating has nothing to do with the food at all and more about them wanting control over everything.
Whichever the issue, I have put together a guide based on age to hopefully help you address some of your child’s eating challenges and therefore make mealtimes less stressful for everyone.
 
6 months - 2 years Old

• Children at this age are just exploring what food is and how to feed themselves. Explore with different tastes, textures, spices, purees, soft finger foods, small chunks, etc.
• Feed your child everything that you are eating, with the exception of honey for under 1 year olds. They need to see you enjoying the same foods and they will learn how to properly eat by watching you. Remember you are teaching them HOW to eat.
• Let them practice with a spoon and fork. Yes it will be messy, but this is part of the learning.
• This is when children need to start learning about meal times, and what is acceptable (ie. throwing food on the floor is not ok)

 
2 years – 3 years Old

• Continue emphasizing proper meal/snack times, and eating together as a family. Meals should be done away from the tv/screens so that they can focus on their foods and not learn to mindlessly eat. Even if they do not want to eat, it is important to have them remain seated at the table and remind them that meal times are family time. Often a reason that kids do not want to sit and eat a full meal is because they just want to go play. If you start early with this rule is will be a lot easier to enforce as they get older.
• Let them help you in the kitchen by setting the table and putting food on plates. Even just having them watch you prepare the foods will get them more interested in trying it.
• The biggest trick at this age is giving them some control over what they want to eat but not full control. So for example, you can ask your child if he/she would like carrots or broccoli on their plate, but not having any is not an option.
• Only prepare one meal for dinner. There is no reason to make multiple meals (unless there are dietary restrictions). If you start doing this it will be a lot harder to stop and no one has time for it. Some kids do not like their foods to be all together, such as in a casserole or with a sauce, and that’s ok. Before you put everything together just dish the foods out on their plate, and this way you are allowing them to eat the meal the way they would like, without having to make anything extra.
• Use the one bite rule. If there is a new food or dish you are trying, let your child know that if they do not like it they do not have to eat it, but they at least have to try one bite to see. If you take the pressure off of them having to eat the whole thing then you will find that they will start to be more open with at least trying it.
• At this age children really start to want to control everything…what clothes they wear, how they want their hair, and what they want to eat. Often times the struggle at meal times has nothing to do with the food and more to do with them wanting all the control. So even if they refuse to eat a particular food one day, keep offering it.
• Baking is a great thing to do at this age because its fun and easy for them to help with. Muffins are perfect for adding fruits and veggies to.
• Make eating fun. Use dips and cut foods into fun shapes.

 
4 years and Up

• Make sure kids at this age understand exactly what your meal/food expectations are and stick with them. If you haven’t started a great eating routine yet, this is the perfect time right as they start school…its never too late.
• Again kids like to have a sense of control, but as parents remember that it is your job to provide your child with healthy foods/meals and its your child’s job to actually eat it. If he/she is not eating their meal just tell them that its ok, but there is nothing else and if they get hungry later their meal will be waiting for them. Or a healthy snack will be provided but make sure the snack is at a later snack time, not 30 minutes after dinner is done because they said they were hungry now.
• Get your child to make their lunches for school. This will ensure there is a greater chance they will eat it at school.
• Get them to help you plan dinners for the week, and then take them grocery shopping. Getting kids excited about food will help tremendously when it comes to their willingness to try new things. Make it fun. Pick up one new food each week and make it a family affair to try it.
• Continue eating together as a family and making sure that you are practicing what you preach. If you are not eating a certain food, your child wont either.
• As kids get older you will also start to learn what foods they really don’t like. Never force kids to eat. You don’t want to create a negative feeling towards food, always keep it positive.
• Try not to use dessert as a reward for eating ALL of the food on their plate. Kids need to learn how to listen to their own bodies about when they are full. A treat after a meal can be used as encouragement, but you want your child to eat because they enjoy the food, so try to focus on the whole meal experience….sitting nicely, proper table manners, etc.

 
If you need more help, contact me for other tips specific to your child and family situation!

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