Top Tips for Picky Eaters by Aliza Beer, MS RD

Health & F tness

Top Tips for Picky Eaters

By Aliza Beer MS, RD, CDN

Being a parent of a picky eater can be a difficult job. As parents, we want to feed our children nutritious foods that will aid in their growth and development. Unfortunately, picky eating can sometimes affect that goal.

Understand that you aren’t alone; some 50% of parents consider their preschool children to be picky eaters. It certainly can be challenging to deal with children who refuse to eat many foods, especially when you don’t know how to safely and effectively expand your child’s food preferences.

There are many tips and tricks experts have gathered over the years to help diversify your child’s food preferences. The most important idea to note is that you are a role model for your child when it comes to food. You may not realize this, but your food choices directly aff ect your child’s choices. Children often want to eat exactly what their parents eat. So, if you are eating plain pasta, your child will gravitate towards plain pasta. If you have a plate with protein, diff erent vegetables, and starch, your child may want to eat what you’re eating.

Children love to mimic what adults do, so be cognizant that your food choices are aligned with the foods you want your child to eat. When you eat healthy, nutritious foods, you are directly impacting your child’s confidence to try and do the same. Parents are a child’s guide to food preferences because they watch your eating behaviors. If you eat your meals standing, your child processes it and believes the right way to eat is to eat standing. Show your child that you sit down for a meal, undistracted by your phone or toys, and your child may want to do the same. 1. Make food fun. If mealtime is filled with pressure and frustration, your child will sense that. Making mealtime fun and exciting is key when dealing with picky eaters. It will be frustrating when your child plays with their food and makes a mess instead of eating. However, this is the way many children explore food so you may have to try and overlook the mess.

A great way to make mealtime fun is to cut foods into different shapes. Although this may be time-consuming, know that it won’t be forever. For the first few weeks of introducing new foods, take the extra time to make it interesting for your kids. Cut cucumbers into little star shapes and form chicken patties into heart shapes. This can help distract your kids from what they are eating and help them get used to different flavors and textures.

2. Include your kids in cook-

ing. Although this may sound like a daunting task, start by including your child in your cooking once a week. Maybe choose Sunday night dinner when things are calmer or bring them to the grocery store on a day when you need to pick up a few items. You can make it very fun by buying a chef costume or an apron for them to include them in the process. Give them safe tasks like washing and drying vegetables or sprinkling on different spices. This can be beneficial because research has shown that children who are included in meal preparation are more likely to consume vegetables than children that aren’t.

3. Know that you are the one

in charge. As a parent, you have the power to make the right decisions for your child. Although children may try to convince you to do things, know that you make the ultimate decision. When it comes to picky eaters, parents have to stand their ground. This means that if your picky eater demands a different meal than their siblings, you say, “This is what your mommy or daddy made for dinner for everyone, and if you don’t want it, you don’t have to eat it.” Tell them that when they become a mommy or daddy, they get to decide what is for dinner for their kids. This may sound harsh but you are doing your child more harm than good each time you give in.

This usually takes a few nights of going to bed without eating dinner (don’t worry – your child isn’t hungry) to get them to eat what you give them. The wrong way to go about this is to make a dinner that contains only foods they never tried. Instead, the meal should contain one new food and a food item you know your child likes.

4. There shouldn’t be any dis-

tractions during mealtime. It can be tempting to put on a video for your child when they eat so that you can get other things done in the meantime. However, this isn’t a good habit for picky eaters. Explain to them that, during mealtime, we have to be fully focused on eating and we cannot do that if we are playing games or watching TV. Lead by example, and show your children that when you eat dinner, you aren’t on your phone or doing anything aside from eating.

5. Don’t force your child to eat.

Food should never be used as a reward or punishment. If your child doesn’t want to eat, don’t force them. Research shows that pressuring children to eat can cause your child to eat less and increase pickiness. Explain to them that they can choose not to eat, but if they are hungry later, the kitchen will be closed. This way, your child will have a valid reason for why they should choose to eat now. Be patient

and soon your child will reciprocate. 6. Keep trying. It can be so tempting to give up and decide you will just feed your kid plain pasta forever. However, it is so important to keep exposing your child to new foods by serving them alongside foods they already enjoy. Experts say that sometimes a child needs to be exposed to a food 15 times to agree to try it. The best recipe for food acceptance is to expose your child to eat again and again without any pressure. Big portions can be overwhelming to children, so it is best to start with small portions of food, and if your child finishes them, ask them if they would like some more.

7. Don’t make a second meal if

they refuse to eat. This can be difficult for parents to do because of the fear of your child going to sleep hungry. Remember that they ate meals and snacks the whole day, and they will be having breakfast tomorrow. When you give in and make them a different meal, you are affecting any progress you’ve made with your picky eater.

8. Let them make some choic-

es. Children can become frustrated when they feel like they have no choice in the matter. Give them a choice between two vegetables or a choice between rice or quinoa. Children love to feel like they are making the decision, and this way, you still make the main decisions. 9. Start with breakfast. At this meal, your child is hungriest. They will be more willing to eat what you give them and put up less of a fight than they would at dinnertime after a whole day of eating. Remember, give them food they already like coupled with new food. Once they have tried a new food a couple of times, move it to later in the day and introduce a new food at breakfast time.

Meal ideas for your picky eaters: • Breakfast: Make a smiley face by using a banana for the mouth, hardboiled eggs for the eyes, a sliced cucumber for the nose, and some red berries for the cheeks. Chances are that your child will be intrigued by the smiley face on the plate and eat some. • Snack: Blend some kale, banana, and blueberries with milk to sneak some greens in and freeze them in popsicle molds. You can also make healthier oatmeal cookies for

snack with oats, spelt flour, and coconut sugar. • Lunch: Buy a fun container to use for your child’s lunch for school. In one section, put mini turkey sandwiches (whole wheat if possible). If your child doesn’t like the crust on their sandwiches, include a couple without crust and one with the crust on to encourage your child to try it. In another section, put some cut-up fruit, and in the other section, put cut up cucumbers or peppers. You can also put a small cookie in another section so your child feels like their lunch is “fun.” • Dinner: Instead of storebought chicken nuggets, make your own by mixing regular and whole wheat panko crumbs. (Chances are your child won’t tell the difference.) Bake them at a high temperature so that they mimic fried chicken nuggets. Try to sneak in some vegetables, either in the form of a blended soup or a patty. For example, you can add cauliflower rice to your burgers or some peppers into pasta with tomato sauce.

It can be difficult for parents to get through stages where your child refuses to eat anything new you give to them. Remember that this is only temporary and that your child won’t only eat noodles forever. The most important tip is for the parents to stay calm while navigating this process. Your child can sense frustration and nervousness, so try your best to relax. It can be very tempting to give up and give in to your child. But remember, the stronger you are, the better the outcome will be.

If a child is consistently introduced to a variety of foods when they are young, they will grow into a healthier adult with a more mature and well-balanced diet. I have seen

many teenagers and young adults who still refuse to eat any fruit or vegetable. When I point out that a strawberry tastes different than an apple, which tastes different than an orange, and encourage them to experiment and find something that they may like, they are usually too rigid and already set in their ways. Instead of giving in and cooking your child a new meal when they refuse to eat what was prepared, stand your ground and know that your child will not be starving if they don’t eat.

If you have attempted at gradually introducing new foods without any success, there are resources out there to help you. Similar to sleep consultants, there are picky eater consultants who may be able to help you navigate this process. It can be stressful and frustrating, but once that breakthrough happens, it will be worth it!

Experts say that sometimes a child needs to be exposed to a food 15 times to agree to try it.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer.