Dr. DIY: Getting Past Picky Eaters
If you are struggling to feed a picky eater, know you are not alone. A 2010 study published in Eating Behaviors shows that up to 50 percent of children fall into this category. How do busy parents getting ready for a new school year deal with these picky wee folk?
It takes a little bit of creative know-how to ensure your kids get the most nutrients out of what they eat. Establishing good eating habits at a young age helps them build a positive relationship with food that lasts a lifetime. Consider these tips to help you get there!
Teach by Example
Kids love to mimic adults. If you want your child to try something new, show them you are willing to eat it, too. Sit down with the same plate of food and dig in while making all those yummy sounds. If you say something is delicious, you plant an idea in that very pliable mind that just might stick. If everyone at the table is enjoying their broccoli, your little ones might also want to eat it even if it’s not yet one of their favorite foods.
Pick Your Battles Wisely
Focus on nutrient-dense foods until you find ones that are winners. Always be aware of any food allergies or sensitivities in your family, but some popular choices that can be worth pursuing include:
- Wheat pasta
- Brown rice
- Eggs
- Sweet potatoes
- Avocados
- Fish
- Greek yogurt
- Tofu
If you can get your child to love just a few of these healthy options, you can include them in most meals. For example, won’t matter if they “hate broccoli” if they love avocados with brown rice!
If You Must Trim the Crust
A 2002 study conducted by the American Chemical Society found that the crust is the healthiest part of the bread. Crusts are packed with antioxidants that help fight diseases like cancer, so it is worth trying to find creative ways to get kids to eat them.
If you must trim the crusts off that PB&J sandwich, dip them in peanut butter and use them to make a funny face on the plate around the sandwich. Your child won’t be able to resist eating those peanut-buttery crust eyebrows or ears!
The need to lose the crusts may have more to do with habit than taste, too, so save them to reuse later. Dip the leftover crust in a sauce and lay them out for a snack. Once they are away from the sandwich, they are no longer crusts – just fun finger food.
Make Veggie Smoothies That Look as Good as They Taste
The challenge with sneaking those green vegetables into a delicious smoothie is often the color. Kids seem to naturally pull away from green foods, so get creative and hide the green! Use the right cup to promote the drink – preferably one that is covered with your child’s favorite character. Then they can associate that healthy smoothie with something fun, instead of something green.
Keep in mind that one day your picky grade school child can become a picky teenage eater, too. Take the time to talk about why eating healthy food matters and provide choices that will help them develop good eating habits that last as they grow older.