Feeding kids day in and day out, especially when school is out, can be one of life’s greatest challenges. From busy work schedules to piecing together childcare to going grocery shopping, it sometimes feels like a miracle when food gets on the table. When a picky eater is thrown in the mix, meal time becomes much harder. If you are having trouble with a picky eater—no matter the age—read on for a few tips.
Take a Breath!
Most parents agree that meal time is one of the most stressful parts of parenting, especially for families with more than one kid. If you are in this season of life, remember to take a step back and breathe. There is no perfect way to parent, and therefore no perfect way to feed kids. There are nutrition guidelines that are ideal to follow, and some days will be easier to follow those than others. Try your best to feed your kids a variety of foods, and there is a good chance they are meeting all their dietary needs. Also remember that many things in childhood come in phases. What was once a very adventurous eater may become extremely picky as they age. If you are concerned about your child’s nutrient intake due to pickiness, consult your pediatrician or a registered dietitian. If this is just a phase to get through, try some of the following tips to boost your kids’ nutrition.
Always Include a Favorite
Once someone starts eating, they usually keep going—eating begets eating. If you are struggling to help your kid try new foods, make sure there is always something on their plate that they will eat. Stressed bodies are in a fight or flight mode—energy moves away from the digestive system toward the big muscles. This usually means that stressed people feel less hungry and eat less. When kids see unfamiliar foods on their plates, they become stressed or nervous, which puts their bodies into fight or flight. A familiar favorite food on their plate will put their mind at ease, lower their stress level, and make them feel hungry. Once their calm bodies take in a food they like, kids are more likely to eat the other foods on their plate, even those they have not liked in the past.
“Disguise” the Veggies
If you, like many parents, struggle to get your kid to eat enough vegetables, carefully disguising them could help. Be careful with this trick though—if you hide them and your kid discovers the secret, they may lose some trust in you and in some of their favorite meals. Instead, show them what you are doing and talk to them about how the flavor may or may not change. Adding greens like spinach to smoothies and sauces usually does not affect the flavor, but it can improve the nutritional value significantly. Kids may learn ways that they do or do not like veggies prepared. They may love spinach in smoothies but not on its own. This may take some trial and error, but it can build trust, curiosity, and an appreciation for different veggies.
Be Patient
Picky eating may be a phase or it may be something more serious. If you have concerns, reach out to a medical professional such as a pediatrician, registered dietitian, or feeding therapist. They may be able to give you the one-on-one attention you and your child need. Beyond that, be patient and try not to stress about the picky eating too much. With patience, attention, and care, you can help your kid be an adventurous eater!
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