WATCH Picky Eaters Guide

Tips

1.

Drum up the children’s appetites so they will be ready to eat at meal times

play time outside before Meals be sure to wash hands after outside play no snacks 1-2 hours before dinner

2. Give recipes fun, kid-friendly names Guacadiles: Avocados made to look like crocodiles Octopus Beet-Za: Pizza made with beets look like octopuses Dino Waffles: waffles shaped like dinosaurs Ants on a log: celery, peanut butter, raisins

3. Remember to "offer" versus "serve" Phrase: "this is what we are having for dinner” Parents in charge of (what, when, and where) for eating meals Child in charge of (how much and whether or not) they choose to eat

4. Incorporate family style dining Eat together!!

Let the children serve themselves Eat all the same foods for meals

5. When eating new foods or healthier foods, show your children that you enjoy the foods too Audible: “hmms this is so yummy and good for me” or "this makes my tummy feel so good and full" Non-verbal cues of enjoyment

Activity & Games

Here are some interactive ways to help your picky eaters be more accepting of new foods!

Games 1. Ask your childa. “Can you touch it to your finger? Can you touch it to your lips? Can you touch it to your tongue? Can you send it to your tummy? Each step closer is a victory.”

2. Practice counting by counting bites of food a. “Can we count one hand?” Each bite gets a finger b. "Can we count up to both hands?"

Games 3. Make fruit/ veggies superheros or eating them gives you superpowers 4. Get kids to try a bite by cheering, taking a bite together, etc. a. Take a bit with your child of the same food and cheer when they do it!

Activities 1. Create a menu with your child a. Include prefered foods with less prefered foods b. Use the "eat the rainbow" method as a guide for each meal c. Remember there are different forms of preparation (crunchy, soft, creamy)

Activities 2. Take your child grocery shopping with you a. Allot more time for these shopping trips b. Allow them to explore and choose from the produce section c. Talk with your child about why processed foods are less healthy for their growing bodies

Activities 3. Prepare and cook meals with your child AGE 2: dump measured ingredients into bowls, tear lettuce, set table AGE 3: pour liquids, spread peanut butter, wash fruits and vegetables. stir ingredients AGE 4-5: roll dough, peel skins, mash ingredients AGE 6+: basic knife skills, measure ingredients, use stove top and oven with parental supervision

Activities 4. Gardening with your child a. You can make your garden indoors or outdoors b. Make sure to have the right tools for the type of garden you and your child want to grow c. Know and educate on seasonal produce **See reference cards for more information

Grains + Proteins

Be creative with how you serve: - shredded meats in salads - chicken baked with olive oil and root vegetables - whole wheat toasted tuna melt sandwiches - lentils replacing ground beef, example lentil chili

Crunchy

Try these: - raw nuts - granola or cereal -toasted bread

"Try finding ways for your child to help prepare the food, like stirring"

So t

Try these: - smooth peanut butter - whole wheat bread - cooked beans or rice - eggs: scrambled, fried, hard boiled - oatmeal

"Keep trying different ways to serve foods!"

Tender

Try these: -ground -baked -boiled -shredded "Children will copy what you eat, so eat the foods you serve them."

Vegetables

Different ways to serve vegetables: Try any vegetable in a smoothie with fruit Use fresh or canned vegetables for variety Try adding canned pumpkin or pureed squash to spaghetti sauce Have a make your own salad night where children can choose what to put in their salad from given options

Crunchy

Try these: Raw different shapes hot or cold with a dressing

"Try sneaking foods into familiar meals"

So t

Try these: Canned Cooked Raw Steamed

"Make foods look appealing – cookie cutter shapes"

Creamy

Try these: Mashed Soup Guacamole

"Make sure there is a variety of food so that there is plenty to choose from."

Fruit

Different ways to serve fruit: bananas- smoothie, fresh, frozen, sliced, whole apples- whole, slices, applesauce, apple butter, baked in foil grapes- fresh, frozen, with yogurt, red, green any fruit or vegetable in a smoothie fruit slices on a peanut butter sandwich

Crunchy

Try these: Fresh Dried Frozen "Be patient it may take more than 15 times before children enjoy new foods"

So t

Try these: fresh boiled baked canned blended "Try including your child in the preparation of your meals."

Creamy

Try these: blended apple butter with pudding with yogurt or milk "Try introducing a new food with an already liked food."