10 Tips for Coping with Picky Eaters
By Rachel Bucci, Mid Valley Moms (Gannett News), February 2008
Sara Trautman-Yeğenoğlu, a mother in Washington, D.C., has spent the better part of the last two years trying to get her three-year old daughter, Ebru, to try fruit. Ebru is having none of it. In fact she so fruit-phobic she even turns down strawberry ice cream.
While this scenario may sound extreme, Trautman-Yeğenoğlu is not alone. Judging from the late-night posts on internet chat boards there are plenty of parents loosing sleep over how much and what kinds of food their child is or isn’t eating.
So what’s a parent to do?
First, remember that your child’s tastes are constantly evolving. What they like at two is not necessarily what they’ll enjoy at five. This can be extremely frustrating at times, but thankfully it goes both ways. An initial rejection doesn’t mean he or she won’t develop a taste for a particular food in the future. In fact, studies have shown that it may take up to ten exposures before a child is willing to accept a new food. So what may seem like pickiness to you is actually a natural reaction to encountering an unfamiliar taste.
Marilyn Swanson, a registered dietician at the Children’s Nutrition and Research Center at Baylor College of Medicine, underscores how important it is to keep providing new foods and remain flexible, even if your child doesn’t respond right away. “Children will eventually grow out of being a picky eater if they have good food available to them. Not all kids like all flavors. Not all kids like veggies. If that’s the case, focus on fruits – many of the nutrients are similar,” she says.
There may be nothing more exhausting than spending mealtime trying to cajole a picky eater into trying something new, or worse, feeling like a short order cook in your own home. So while you wait for your kids to outgrow their pickiness, here are some simple strategies to help expand their dietary repertoire.
First and foremost, practice what you preach. Joan Ahlers and Cheryl Tallman, co-founders of Fresh Baby, a line of baby food making kits, cookbooks and a Web site devoted to healthy eating for the whole family, say that modeling is the single most effective way to encourage healthy eating habits. “Babies and toddlers learn almost everything from the adults in the lives. If you are being negative about fruits and veggies, they will pick up on that.”
Make your expectations clear at the get go. “I require my kids to at least try everything on their plate,” says Ahlers. “But be realistic too. The amount a toddler tries is going to be different than an older child.” Some report success with a “no thank you bite” – the idea being that if they don’t like it after one bite, they are off the hook this time.
Offer choices. According to Cheryl Tallman, it’s better to ask ‘would you like broccoli or carrots with dinner?’ than ‘do you want broccoli,’ because the answer will usually be ‘no!’ She says, “This also gives your child some degree of control and allows them to make their own decisions.” Similarly, serve familiar foods alongside something new and that there is variety instead of a plate full of one thing.
Respect your child’s choices. Showing too disappointment (or approval!) of food choices can quickly derail mealtime. If your child doesn’t like a particular food accept it and move on. “It’s ok for the child to not be hungry or chose not to eat something. By encouraging them to eat, you are actually overcoming natural tendencies and their internal cues. You are limiting your child’s ability to make choices on their own,” says Swanson. “You don’t want to get into a power struggle.”
Involve your kids in shopping and food preparation. Studies show that involving children in food prep increases their consumption of healthy foods. “Get kids involved in the decision process and making the food. A small child can help choose an avocado, and hold or smell things at the store. Once they are older they can help make a meal. If they feel like they are a part of the process, they will be more likely to eat the end result,” says Ahlers.
Variety is the spice of life. “Try serving veggies steamed, sautéed, raw or even frozen. My older ones love frozen peas. They won’t eat cooked green beans but they love to snack on raw ones,” says Ahlers. Likewise, your kids may shun plain broccoli, but drizzled with cheese sauce they may devour a plate full. Younger children enjoy finger foods and dips. Shakers with cheese or other toppings can entice reluctant eaters to try something new.
Plan ahead. Studies at the Children’s Nutrition Research Center found that kids are more likely to eat fruits and vegetables if they are readily available. Swanson suggests: “Have carrots and cantaloupe cut up in the fridge and ready to eat.” Kids are also less likely to reach for packaged snacks if it’s just as easy to grab a handful of grapes or blueberries.
Get sneaky. If all else fails and you feel your child isn’t getting the nutrients she needs, try sneaking “good for you foods” into recipes you know she’ll eat. Puree vegetables and add them to pasta sauces, grate carrots into meatloaf or chili, make smoothies with fruit and yogurt. “Think substitutions for nutritional value…look for ways to get healthy foods into other dishes, but don’t go overboard. You don’t want your kids to think veggies are bad and need to be disguised,” says Swanson.
Make mealtimes enjoyable. Today’s parents are harried and mealtimes can be hectic, but regardless, Swanson says that one of the most important things you can do for picky eaters is to slow down. “Make meals a pleasant thing. Sit down with your children and avoid distractions like TV. This teaches children that a meal is meant to be enjoyable and enjoyed.”
Explain the importance of eating a well-rounded and healthy diet. Appealing to your child’s intellect teaches them why you are concerned about what they eat. Even early on, Tallman says, "You can tell little ones ‘eat your carrots so you can see far, far away. Or drink your milk so you can grow up strong and tall.’” And Ahlers and Tallman point out that it’s never to early to teach kids how to read nutrition labels so they can make informed choices about what they eat.
By Rachel Bucci, Mid Valley Moms (Gannett News), February 2008
Sara Trautman-Yeğenoğlu, a mother in Washington, D.C., has spent the better part of the last two years trying to get her three-year old daughter, Ebru, to try fruit. Ebru is having none of it. In fact she so fruit-phobic she even turns down strawberry ice cream.
While this scenario may sound extreme, Trautman-Yeğenoğlu is not alone. Judging from the late-night posts on internet chat boards there are plenty of parents loosing sleep over how much and what kinds of food their child is or isn’t eating.
So what’s a parent to do?
First, remember that your child’s tastes are constantly evolving. What they like at two is not necessarily what they’ll enjoy at five. This can be extremely frustrating at times, but thankfully it goes both ways. An initial rejection doesn’t mean he or she won’t develop a taste for a particular food in the future. In fact, studies have shown that it may take up to ten exposures before a child is willing to accept a new food. So what may seem like pickiness to you is actually a natural reaction to encountering an unfamiliar taste.
Marilyn Swanson, a registered dietician at the Children’s Nutrition and Research Center at Baylor College of Medicine, underscores how important it is to keep providing new foods and remain flexible, even if your child doesn’t respond right away. “Children will eventually grow out of being a picky eater if they have good food available to them. Not all kids like all flavors. Not all kids like veggies. If that’s the case, focus on fruits – many of the nutrients are similar,” she says.
There may be nothing more exhausting than spending mealtime trying to cajole a picky eater into trying something new, or worse, feeling like a short order cook in your own home. So while you wait for your kids to outgrow their pickiness, here are some simple strategies to help expand their dietary repertoire.
First and foremost, practice what you preach. Joan Ahlers and Cheryl Tallman, co-founders of Fresh Baby, a line of baby food making kits, cookbooks and a Web site devoted to healthy eating for the whole family, say that modeling is the single most effective way to encourage healthy eating habits. “Babies and toddlers learn almost everything from the adults in the lives. If you are being negative about fruits and veggies, they will pick up on that.”
Make your expectations clear at the get go. “I require my kids to at least try everything on their plate,” says Ahlers. “But be realistic too. The amount a toddler tries is going to be different than an older child.” Some report success with a “no thank you bite” – the idea being that if they don’t like it after one bite, they are off the hook this time.
Offer choices. According to Cheryl Tallman, it’s better to ask ‘would you like broccoli or carrots with dinner?’ than ‘do you want broccoli,’ because the answer will usually be ‘no!’ She says, “This also gives your child some degree of control and allows them to make their own decisions.” Similarly, serve familiar foods alongside something new and that there is variety instead of a plate full of one thing.
Respect your child’s choices. Showing too disappointment (or approval!) of food choices can quickly derail mealtime. If your child doesn’t like a particular food accept it and move on. “It’s ok for the child to not be hungry or chose not to eat something. By encouraging them to eat, you are actually overcoming natural tendencies and their internal cues. You are limiting your child’s ability to make choices on their own,” says Swanson. “You don’t want to get into a power struggle.”
Involve your kids in shopping and food preparation. Studies show that involving children in food prep increases their consumption of healthy foods. “Get kids involved in the decision process and making the food. A small child can help choose an avocado, and hold or smell things at the store. Once they are older they can help make a meal. If they feel like they are a part of the process, they will be more likely to eat the end result,” says Ahlers.
Variety is the spice of life. “Try serving veggies steamed, sautéed, raw or even frozen. My older ones love frozen peas. They won’t eat cooked green beans but they love to snack on raw ones,” says Ahlers. Likewise, your kids may shun plain broccoli, but drizzled with cheese sauce they may devour a plate full. Younger children enjoy finger foods and dips. Shakers with cheese or other toppings can entice reluctant eaters to try something new.
Plan ahead. Studies at the Children’s Nutrition Research Center found that kids are more likely to eat fruits and vegetables if they are readily available. Swanson suggests: “Have carrots and cantaloupe cut up in the fridge and ready to eat.” Kids are also less likely to reach for packaged snacks if it’s just as easy to grab a handful of grapes or blueberries.
Get sneaky. If all else fails and you feel your child isn’t getting the nutrients she needs, try sneaking “good for you foods” into recipes you know she’ll eat. Puree vegetables and add them to pasta sauces, grate carrots into meatloaf or chili, make smoothies with fruit and yogurt. “Think substitutions for nutritional value…look for ways to get healthy foods into other dishes, but don’t go overboard. You don’t want your kids to think veggies are bad and need to be disguised,” says Swanson.
Make mealtimes enjoyable. Today’s parents are harried and mealtimes can be hectic, but regardless, Swanson says that one of the most important things you can do for picky eaters is to slow down. “Make meals a pleasant thing. Sit down with your children and avoid distractions like TV. This teaches children that a meal is meant to be enjoyable and enjoyed.”
Explain the importance of eating a well-rounded and healthy diet. Appealing to your child’s intellect teaches them why you are concerned about what they eat. Even early on, Tallman says, "You can tell little ones ‘eat your carrots so you can see far, far away. Or drink your milk so you can grow up strong and tall.’” And Ahlers and Tallman point out that it’s never to early to teach kids how to read nutrition labels so they can make informed choices about what they eat.