Picky eating is a normal part of children learning to eat. But navigating meal times with picky eaters can feel really overwhelming.
One of the most effective ways we can influence children and their eating behaviors is by role modeling healthy eating. Our children are watching us to learn what, when, and how to eat. So if we consistently model good eating behaviors, in time they will learn to enjoy the foods we love.
Below are effective strategies that have been helpful for my clients and in my own home, making mealtime much more enjoyable.
9 Tips for picky eaters:
New with the Old - Always pair a new food with food that they are familiar with and enjoy. It’s much less daunting to have one new food on your plate versus an entirely new meal.
Stay Neutral - Remain neutral about the food they choose and the amount. Don’t praise and don’t scold during a meal. Refrain from pressuring your child to take another bite, eat the vegetables, or finish the plate. Trust that your child will eat when they are hungry.
Don’t ask if they liked or didn’t like it - Asking if they like food invites them to label foods as foods they “don’t like” which perpetuates the rejection. Instead, you can ask specific questions about their experience (eg. color, texture, shape, etc.).
Be open to change without adding a narrative - Allow your child to change their mind without commenting on it. If your child doesn't eat bell peppers one day and then eats it the next, refrain from pointing that out. It can add subtle pressure to their choices.
Continue offering - Children need 25-30 + exposures to accept a new food. Refusal is part of the process. Continue to include new foods to create more opportunities for them to take a taste of it.
Reduce grazing - If your child is grazing all day she will not build an appetite for mealtimes. You want them to be a little hungry going into meals. Consider setting a light schedule around meals and snacks to reduce snack frequency.
Consider your child’s environment during meal times - Create a stress-free environment for your child to eat. Choose an appropriate location, play soft music, make sure the chair is comfortable and allows your child to easily sit upright with feet resting on the floor or footrest, have the room well lit, sit at the table and eat alongside your child.
Get them involved in the fun - Get them involved with shopping the produce section or farmers market. Take the time to let them choose and try new veggies or fruit of their choice. Have them help you choose which foods to prepare to give them age-appropriate jobs in the kitchen. Have them wash vegetables, pour, stir, etc. It gets them more interactive with new foods and as a result, eases the pressure.
Seek help - If you are concerned about your child’s nutrition consider working with a nutritionist to build skills for expanding your child’s eating pattern. Also, ask your pediatrician for a referral for an evaluation from an occupational therapist.