Picky eating is a common problem that many parents face. It can be frustrating to try to get your child to eat a healthy, balanced diet, or simply JUST eat something! Sometimes it is in our control as parents, and sometimes it simply is not. It is important to recognize that just because you are doing all the right strategies, does not mean your child is going to magically want broccoli the next day — it might not even mean that they eat broccoli in the next 3 months. However, know that you are paving the road to successful eating for your child by practicing good habits. Remember, every child is on their own journey to eating and any strategy you can implement will be helpful.
Remove the pressure around meal time.
Forcing your child to eat something they don't want to eat will only make them more resistant to trying new foods now and in the future. Instead, do not force them to eat the food. Remember, the last thing we want to do is make meal times a negative experience that can last for years to come. Oftentimes, serving certain foods to your child and letting them try it when they’re ready is the best route. However, sometimes encouraging them to “try one bite” works, too. It is about knowing what strategy your child needs most.
Start Small...and then go smaller.
New foods can be scary and overwhelming for kids. Having a large (to them) portion on their plate can make them overwhelmed and freeze up, leading to not wanting to try the food all together. Instead serve only a bite-sized amount of the new food — I’m talking pea or quarter-size. You’ll have even better luck if you serve it alongside a food/meal that you know your child likes or is usually inclined to eat. This will help them associate the new food with being “safe”.
Be the model
When new foods are introduced, they can be scary and overwhelming. Put yourself in their shoes when presented with a food you have never seen before and understand nothing about. Odds are you’re not going to want to try it either. Serving your child the same foods you are eating will help to frame the food as “safe". If mommy /daddy is eating it, then it must be okay for me!
Have fun with food.
Children are more likely to eat their food if it is presented in a fun and appealing way. Try using cookie cutters to cut sandwiches into fun shapes, or make a smiley face out of fruits and vegetables (my favorite food cutters). Playing with food and helping prepare the food should be encouraged. This is how children learn. When a child learns more about a food, they become more comfortable with the food. When a child is more comfortable with a food, they are more likely to taste it.
Don’t give up
Sometimes it can take up to t-w-e-n-t-y tries (sometimes even more) of a certain food before a child finally willingly eats it. It can 100% be frustrating and discouraging when you buy and prepare a food and they don’t even look at it. Stay calm, don’t show emotions of frustration/anger (kids love getting reactions out of us) and try again at another date.
Get Professional Help
If your child has less than 20 foods he/she will eat and/or their growth is falling, it may be time to seek professional help. Talk to your child’s pediatrician for necessary referrals to rule out any medical conditions that may be causing the picky eating. Depending on the needs of your child, a Pediatric Dietitian, Occupational Therapist and/or Speech Therapists will likely be helpful.
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