I’m a pediatric dietitian – nine simple ways to solve kids’ picky eating

Whether you’re dealing with a toddler who only eats beige foods or a six-year-old who is suddenly rejecting vegetables, difficult eating is a common challenge for many parents.

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“Although it is normal for children to have food preferences and change their appetites, persistent picky eating “It can be overwhelming,” he says. pediatric dietitian Emma Shafqat. “Not only does this make mealtimes stressful, but it can also cause parents to worry about their child’s nutritional needs and overall health. Since my own daughter has allergies and is a very fussy eater, I completely understand the frustration. But understanding why picky eating occurs and finding strategies improve behavior “It can make a significant difference, helping to reduce mealtime fights and promote healthier eating habits.”

Here, Shafqat offers practical strategies to help overcome picky eating…

1. Avoid constant grazing

“Feeding snacks throughout the day can hinder your child’s ability to get the essential nutrients and food groups they need; snacks often leaves little room for balanced meals. While it may feel comfortable to offer snacks, it’s important to establish regular snacking and mealtime routines. Make it clear when it’s meal time and ‘when the kitchen is closed’ so your child understands that food won’t be available until the next scheduled time.

“Create a pre-meal routine to help your child prepare for meals. For example, encourage them wash your handsHelp set the table or bring food to the table. “Creating a visual schedule and placing it on the fridge can also be helpful because it allows your child to see when meals and snacks are planned, creating a sense of predictability and structure.”

2. Play games

“Making food fun is a great way to encourage children to participate more enthusiastically in mealtimes. Next time you go to the supermarket, ask your child to choose their favorite color and encourage them to choose a new food in that colour. It could be something sweet or salty; Whatever comes to your eyes!

“Or why not create a weekly food challenge? Choose a new food together and find a recipe to make with it. Involve your child in the process if possible make dinner to arouse their curiosity and give them a sense of ownership. Remember, there is no pressure on them to eat the new food right away. The important thing in the beginning is to introduce them to the smell, texture and look of this product in a fun and low-risk way.

“Themed food nights can also make mealtimes more exciting. Try a Mexican night or even a picnic on the living room floor. Play music, dance and keep the atmosphere relaxed; Your child can even get up and move if he wants. “The goal at first is to create positive, enjoyable experiences around food, rather than focusing on what or how much they eat.”

3. Food chain

“Food chaining is a gradual approach to expanding your child’s diet by making small, manageable changes to the foods he or she prefers. By changing characteristics such as size, shape, color, temperature, texture, or taste, you can encourage your picky eater to try new foods, ultimately increasing the variety and quality of their diet.

“For example, if your child only eats plain pasta, start by adding a small amount of butter. Once they are comfortable, sprinkle some cheese on top. The next step may involve serving a different form of pasta with the same ingredients, accompanied by a small bowl of sauce for dipping. Over time, you can mix the pasta with the sauce and start serving.

“Be open with your child about what will happen next; Don’t surprise them. If they find a step difficult, let them stay there for as long as they need. This patience and gradual approach can make a big difference in building their confidence and curiosity about new foods.”

4. Let them be in control

“When serving food, place the food in the middle of the table and give your child an empty plate (if it is big enough) and let him serve himself. Avoid commenting on what or how much they chose. Whenever possible, eat together as a family to enjoy the meal. Seeing yourself enjoy a variety of foods can help your child feel confident and more open to trying new things at his or her own pace.

5. Enjoy food activities outside of meal times

“Encouraging your child to explore food through play outside of mealtimes can help them feel more relaxed and curious about trying new things. For example, you can prepare a bowl of frozen peas for them to play with; They may even decide to try it! Visiting a pumpkin patch or vegetable farm is another great way to stimulate your senses as you touch and smell the produce.

“Books can also be a powerful tool for stimulating interest in food. Some great options include: Illegal Peas by Kjartan Poskitt and Supertato: Vegetables Come Together By Sue Hendra and Paul Linnet. “These fun stories can make food fun and relatable, helping your child see it in a positive light.”

6. Exposure, exposure, exposure

“It may take up to 30 tries for a child to like a new food, so try to introduce him to something new at least once or twice a week. Make sure each meal includes a ‘preferred option’ so they can eat something, and if they don’t choose the new food the first time, then continue to offer it to them alongside ‘safer’ foods. Let them explore slowly, without any pressure.”

7. Avoid bribes and don’t put aside dessert

“Try not to pressure your child to eat foods he or she is not interested in, and avoid bribing him with sweets or rewards in exchange for eating them. Asking for ‘just one more bite’ of carrots will not increase their vitamin A intake, but will likely make them dislike carrots even more.

“If you have children preferring sweet foodsConsider serving dessert alongside the main course. While adults see pudding as an after-dinner treat, children don’t often see it; This usually means that after eating dessert, they will go back to eating the rest of the meal. “This approach also helps prevent excessive cravings for sweet foods.”

8. Keep calm

“Children love attention, whether it’s good or bad behavior. If your child is a melting in the middle of a mealremain calm and respond with ‘This is what we’ll have for dinner tonight, but I can add whatever you want for dinner another night.’

“It’s hard, but try not to worry about what your child eats during the day or whether he eats everything at mealtime. “It is more useful to think about what they eat for a week.”

9. Food swaps for extra vitamins

“While this won’t solve picky eating, incorporating ‘high value’ foods into meals can provide parents with peace of mind. For more calcium and iron, replace some of the flour in your pancakes or baking with Instant Brek. Boiling pasta in milk instead of water is another easy swap that increases both calories and protein and makes the dish more nutritious.