Tips for picky eaters
It is common for preschoolers to be reluctant to try new foods, refuse certain types of foods, or decide they only want to eat one or two favorite foods. Some children dislike the textures or appearance of certain foods. Some children just don’t like new things. For other children, it is a way of exploring their independence.
As long as children are growing and developing normally, picky eating is usually not a health concern. Often times, a child’s diet will balance out over time, so even though he or she may eat only a small amount at one meal, he or she will eat more at the next meal or snack. If you are concerned about your child’s eating habits or growth talk with his or her health care provider.
There are some things you can to do help cope with your child’s picky eating. Trying new foods can be tricky for some children. It can take as many as twelve times of being exposed to a food before a child is ready to accept it. Introduce new foods one at a time in small amounts. Try offering the food at the beginning of a meal, when your child with be the most hungry. Some children prefer to learn new foods when they are mixed with a familiar food; other children prefer to try to new food on its own.
Set a good example by trying new foods yourself and talking about how they taste, feel, and smell. Ask children to tell you about the new foods they are trying. Try to make trying new foods a fun, low pressure experience.
Children are also more likely to want to eat food when they are involved in choosing and preparing it. Let children pick out a fruit or vegetable at the store. Involve children in meal planning. For instance, ask children if they would like to have broccoli or carrots with dinner.
Children can also help prepare food. Toddlers can help with things like tearing lettuce, turning pages in a cookbook, throwing things away, rinsing vegetables, and “snapping” green beans. Young preschoolers can help add ingredients, stir batter, mash potatoes, and knead bread dough. Older preschoolers can help measure ingredients, help put together sandwiches, and cut soft fruits with a dull knife (with careful supervision). Helping to prepare food makes children more interested in trying it and is also a great opportunity to spend time together, learn new words, and work on motor skills.
Make food fun. Encourage kids to use fruits and veggies to make a smiley face on a tortilla or a slice of bread. Work with kids to invent new dishes or snacks. Keep meal times relaxed and enjoyable – turn off the television and talk about something fun. When children think of mealtimes as a pleasant experience, they are more likely to think positively about food.