If your child is a picky eater, you’re not alone. Most children go through a stage of being selective about what foods they eat at one time or another.
We know this can be a frustrating stage for parents, no matter a child’s age. We’re here to help with some tips to gently guide your child on a path of eating healthy and exploring new foods.
Be a Good Example
Your child is watching and learning from your behaviour. You can help lead your picky eater by modelling healthy eating and letting them see you enjoying healthy foods. Model trying new foods yourself and invite them to experience it with you
Be Patient, and Don’t Make it a Fight
It can be frustrating when your child refuses the food you make or only wants to eat certain foods. But it’s important to stay calm and be patient. Also, try not to focus on your child’s eating behaviours because that can reinforce their behaviour. Please don’t force your child to eat something or finish their plate. Instead, show your child there is no pressure and casually encourage them to try new foods.
Keeping Offering
It can take over ten tastes for a child to like new food, so it’s essential to continue to offer it. Try serving a small portion of fresh food besides the healthy food they want. Please encourage your child to take a bite, but don’t force them.
Don’t be a “Short-Order Cook”
touches anything from that initial offering. Thinking their child must always eat something, they make a new meal for their child, typically a favourite food. The child senses their ability to control the dynamic & begins refusing food more. Don’t fall into this trap. If your child eats minimally at a meal, Many parents offer a variety of food to start a meal, but then worry when their picky eater barely they will make up for that somewhere down the line (next meal, next day, next week…). Even picky eaters will eat enough to keep growing.
Share Meals Together
Eating meals together as a family without technology is a great way to model healthy eating behaviour and enjoy food together. Make a balanced meal, and include at least one food your picky eater will like, such as whole-grain rolls or a fruit or vegetable.
Cook with Your Picky Eater
Kids are more likely to try foods if they are involved in making them, whether helping to cook or growing that food in a garden. Find ways to involve your kids in the kitchen that is age appropriate. Toddlers can help wash fruits and vegetables, stir foods, and help measure. Older kids can use age-appropriate knives to chop, stir foods, and measure independently. Get kid cookbooks and let them select recipes to try. Include them on the grocery store or supermarket trips and have them help you find ingredients.
Avoid Bribery or Putting Dessert on a Pedestal
Avoid telling your child they can have dessert or a treat if they eat a food they don’t want to try. This signals to your child that the treat food is better than the new food you’re offering. If you find your child is obsessed with earning sweets or dessert, and you’re battling it, try serving a healthy portion of the treat or dessert with your meal. This signals your child that it is just another food they can enjoy and that dessert is not on a pedestal.
Make it Appealing
You can help make a new food appealing by trying a fun presentation. Try using cookie cutters to cut foods into fun or interesting shapes. Use food to make a smiley face or picture. For older kids, please provide them with food to make their food art. You also can offer fun ways to eat, like using toothpicks, a fun utensil or a special plate they love to use.
Make Sure They Have an Appetite at Mealtimes
Don’t offer snacks too close to mealtimes. You’ll have a better chance of getting your picky eater to eat foods if they have an appetite. Don’t serve meals too late to avoid having an overly-hungry and cranky child.
When to seek help
Contact your paediatrician if you’re concerned about your child’s diet or picky eating behaviours.