Picky, Picky!

In my pediatric nutrition practice, the most frequently asked question I hear is, "How can I get my child to eat different or new foods?"  Picky children can be quite a challenge and moms often become worried that their little one is not receiving the right balance of nutrients to keep her healthy.  I, myself, have one child who is not really picky, but is not always comfortable with new foods or change.  My other one is PICKY!!

 

We do need a variety of foods from the different food groups in order to receive optimum, balanced nutrition.  Each food group (grains, meats, fruits, vegetables, and yes, even fats/sugars) provides a collection of nutrients that play distinct roles in our body's functioning and metabolism.  This is why Dietitians, like myself, stress the importance of a "balanced" diet. It is the same reason that I am not a big fan of popular diets that heavily restrict specific food groups.

So, how do we incorporate this knowledge into our family's daily life?  What do we do with picky eaters?  Here are just a few tips I give inquiring parents (and try my best to follow at home with my own cuties):

Develop meal-time rules.  Once your toddler is old enough (two-ish) you can become a little more strict at meal-times.  Choose 2 or 3 rules and be consistent with them.  For example, one rule can be that everybody should have at least one bite of each food item. Another is each child must take as many bites as they are old (4 bites for a 4-year-old.) Choose realistic rules that your child can actually keep.  Add mealtime progress to your child's chore chart.

Pick your battles.  Consistency is important.  But, daily battles at the table are exhausting and often lead to a surrender, usually on mom's part.  "Okay, fine...eat hot dogs every night!"  Instead of wearing yourself out and giving up, limit the introduction of new or unpopular foods.  Provide comfortable, well-accepted meals for your picky child about 75% of the time.  Choose either certain days of the week or certain meal times (week-day lunch, etc.) for the other 25%.  

Be a good example!  Yes, you too must eat your vegetables and be willing to try new foods. Your significant other should cooperate.  My husband will never make our children eat spinach, so I'm on my own.  But, luckily, he will eat just about any other vegetable I put in front of him.  In fact, I credit him with my son's first bites of cantaloupe and broccoli.

Let them help.  Your children will get more excited about meals if they have helped the preparation in some way.  Of course, this must be kept age-appropriate and sanity- appropriate for mom and clean-up later.  Some toddlers make great stirrers and love to dump ingredients into a bowl, even with your hand over theirs.

I send my best to all moms out there who are endlessly trying to get their kiddos to eat better and try new, healthy things.  I commend you!  I admit to occasional surrenders.  I have made a casserole, but my little one ended up eating just a tortilla for dinner.  All right, all right, I confess.  That's why I'm a big fan of my own 75% rule.  Hang in there!!