FOOD FIGHT The care and feeding of a finicky eater Daaaaad – I don’t want to eat the rest of my dinner. I’m NOT hungry! Well, you’re going to sit at the table in front of those green beans until you eat them all. How do you expect to grow up to be an athlete if you don’t eat your vegetables? Sound familiar? Many of us grew up in an era that rewarded finished plates, regardless of our preferences or appetites. It may have been well-intentioned parenting, but membership into the “clean plate club” sent a message: compliance trumps self-regulation. Mealtime can quickly turn into a battle of wills, especially for kids with finicky palettes. It’s true — growing children need guidance to make sure they’re getting enough of the right foods to establish healthy habits. But there is a more balanced way to help reduce mealtime meltdowns and ensure your brood gets the nutrients they need. Start by reading up on the My Plate initiative for the ideal mix of variety, servings and nutrition kids need to build healthy habits.
(CONT.) FOOD FIGHT – THE CARE AND FEEDING OF A FINICKY EATER
1 Invite the kids to pitch in on planning and preparation.
Having some say in what lands on the table at mealtime can get kids to buy-in. Allow them to make choices between healthy options at the grocery store, and sift through cookbooks together. Invite them to pitch in while you cook or clean up; kids can tear lettuce, rinse vegetables, measure ingredients and load the dishwasher.
2 Rock a routine.
Establishing regular routines around meal and snack times will help set healthy, lifelong patterns. If your child isn’t hungry, refrain from forcing the issue to avoid a power struggle and negative association with food. Offer small portions when they’re ready, and help them look forward to a light dessert when they’ve finished.
3 Make conversation.
Food is more than sustenance; gathering around the table feeds their appetite for connection and conversation, too. Power off the devices and give everyone a chance to share about their day, or even keep some trivia cards handy at the table to build brain power, too. Focus on fun, relaxed family time instead of the food fight.
4 Offer good snacks on the go.
Today’s families are busier than ever. While you’re on the daily sprint, your kids need healthful snacks to re-fuel. Try: • Vegetable sticks: They’re colorful, flavorful and portable. Pack with a small container of peanut butter or ranch dressing for dipping fun. • Rice cakes: Crunchy and yummy, top ‘em with cream cheese or hummus for an extra dose of protein. • Low-fat yogurt: Filling and satisfying, and yogurt is a good source of calcium and Vitamin B12.
5 Mix it up with some new tastes.
You’ve probably noticed your kids will devour what they love. Tastes can develop over time, so even if they turn their noses up one week, encourage them to try again another night. Try to include one item at each meal everyone loves, but avoid creating special menus for individual tastes. Watch what your child eats over a course of the week instead of focusing on what he or she consumes in one meal or one day. If your child eats less than 20 kinds of food, vomits frequently before or after eating, or experiences anxiety or physical discomfort around mealtimes, see your pediatrician for a more thorough investigation. Take heart and be patient with your child, and yourselves. Eventually their tastes will likely broaden — just in time to tackle the teenage years.
PHOENIX CHILDREN'S HOSPITAL FOUNDATION phoenixchildrensfoundation.com