Do you have a picky eater at home? Are you feeling frustrated
or defeated by the constant mealtime mayhem? Do you worry about your child’s
nutrition? If so, you are not alone! In fact, up to 35% of toddlers and
preschoolers are described by their parents as being picky eaters.
The good news: In most cases, picky eating is a normal part
of your child’s development. Plus, if you serve a good variety of healthy foods
every day, chances are they are getting the nutrition they need for good
health.
Just like learning to read, children have to learn to accept
and enjoy different foods. This can take time! Children also like to test
boundaries and express their independence, which unfortunately can come out at
mealtimes. Although frustrating for parents, there are things you can do to
help your child learn to like new foods and keep mealtimes positive.
It’s important to remember
YOUR Job and Stick to It!
Parents: Your job is to decide what to serve for meals and snacks and when and where they are
eaten.
Children: Get to decide if
and how much to eat from the foods you
serve.
Eat Meals Together,
Without Distractions
Family meals are SO important! They really do form the basis
for kids to learn to be good eaters, plus they have many benefits besides
nutrition. If your family eats together even some of the time, you’re on the
right track! If family meals aren’t the norm in your home, make this a top
priority to fit in at least a few family meals each week. This can be
breakfast, lunch, or dinner.
One Meal and One Meal
Only!
Repeat after me: “I am not a short order cook”!!! So many well-meaning parents who are concerned that their child hasn’t touched their meal will jump up from the table to make their kid a peanut butter sandwich, or cook up some noodles with butter, just so they eat SOMETHING!
But let’s face it, kids are smart. If they know they will
get one of their ‘safe’ foods if they simply refuse to eat, then this will
quickly become a habit. The downside with this habit is your child won’t be
motivated to ever try anything new, so it reinforces the picky eating. Not to
mention, it disrupts the family meal time and is extra work for you!
What parents can do:
Make one meal for the whole family, but always make sure there’s one or two
foods you know each family member will eat (e.g. basket of bread, carrots if
they’re a favourite veggie). This will put your mind at ease that your child
will not starve, and gives them the opportunity to work toward accepting new
family foods. You will also need to set some rules so your child knows that the
kitchen is not open again until the next meal or snack time (see next point on
planning snacks!).
Plan Your Snacks
Set yourself up for success at meals by helping your kids come
to the table hungry. Children who graze on snacks frequently through the day or
drink juices or milk between meals risk coming to the table already full. For
some children, just a few crackers or a bit of milk can fill up their small
tummies.
What parents can do:
Remember parents, you are in charge of the ‘what’ and the ‘when’ for
eating. As a guide, children (and adults) need three meals and up to two or
three snacks a day. Keep snacks at least an hour or two before a meal to avoid
the spoiled appetite. If your child is asking for food in between a regular
meal or snack time, gently turn down the request and offer water only. After
all, a hungry kid is a good thing when it comes to mealtimes!
Persistence Counts!It is quite normal for it to take 15 or more times of being offered a new food for a child to accept it. Just because your child has rejected a food in the past, doesn’t mean it should be filed in the “does not eat” category forever. Your job is to continue to provide opportunities for kids to become familiar with and try new foods. There may be foods your child truly does not like, even after many attempts, and that’s OK!
What parents can do:
Continue to offer your child’s not-so-favourite foods on occasion, but don’t
pressure your child to eat them. Just having the food on the table and
available to them, or putting a small amount on their plate will help them
become more comfortable with that food.
Give your kid permission to explore food by touching,
licking, smelling, or pushing it around on their plate. Trying a food and
politely spitting into their napkin is OK too!
When There Might be
More to It
There are times when picky eating can be more extreme and
can impact your child’s health. If your child accepts less than 20 different
foods, or refuses all foods from one food group, seek further support from a
healthcare provider.
Some final thoughts
Healthy eating and having a positive relationship with food
has lifelong importance. Keep a relaxed, positive attitude towards meals and
feeding your child. With patience, time, and good role-modelling, all children
can grow to be healthy (and maybe even adventurous) eaters. Natalee, RD
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