Below are some helpful tips on helping picky eaters learn to eat well, presented by Diane in a recent Wise Women segment. Much of this material was obtained from her daughter, Marcie.
- Teaching kids to eat well takes planning. It’s an effort on everyone’s part.
- Serve very, very small portions of their sized bites of each item (like 2 bites for a two year old or 3 bites for a 3-4 year old.) That way they accomplish something and attain a definite goal.
- Do not allow your child to get down until they eat it. Discipline them if time elapses and they refuse to take a bite – they must make an effort to start. Let some time go by, give one warning, and then administer discipline.
- Do this every single meal; every snack; even if it’s ice cream!
- Your children should always be permitted to have more when all of the food on their plate is gone. After a second helping of one food, they have to choose another item (in other words, they are not permitted to fill up on rolls.)
- Have set times for eating (snacks included). Have a meal of some sort every 3 hours or so… 7 am breakfast; 10 am snack; 12 noon lunch; 3 pm snack; 6 pm dinner.
- Usually when they graze (ask for food in between meals), it’s because they’re bored. If you offer healthy food they don’t want it.
- For younger kids especially (9 – 18 months): To get them to like a specific food, serve it daily for awhile. For older kids (3 or 4 years old): When you serve a lot of vegetables, they will develop a taste for vegetables in general.
- Dressings are OK, such as ranch dressing for dipping vegetables; but the rule is they don’t get more when they eat it up (when they lick the dressing off the carrot stick).
The following is from The Mayo Clinic:
- Respect your child's appetite — or lack of one
Young children tend to eat only when they're hungry. If your child isn't hungry, don't force a meal or snack. Likewise, don't bribe or force your child to clean his or her plate. This may only ignite — or reinforce — a power struggle over food.
- Stick to the routine
Serve meals and snacks at about the same times every day. Nix juice, milk and snacks for at least one hour before meals. If your child comes to the table hungry, he or she may be more motivated to eat.
- Be patient with new foods
Young children often touch or smell new foods, and may even put tiny bits in their mouths and then take them back out again. Your child may need repeated exposure to a new food before he or she takes the first bite. Encourage your child by talking about a food's color, shape, aroma and texture — not whether it tastes good.
- Make it fun
Serve broccoli and other veggies with a favorite dip or sauce. Cut foods into various shapes with cookie cutters. Offer breakfast foods for dinner.
- Recruit your child's help
At the grocery store, ask your child to help you select fruits, vegetables and other healthy foods. Don't buy anything that you don't want your child to eat. At home, encourage your child to help you rinse veggies, stir batter or set the table.
- Set a good example
If you eat a variety of healthy foods, your child is more likely to follow suit.
- Be sneaky
Add chopped broccoli or green peppers to spaghetti sauce, top cereal with fruit slices, or mix grated zucchini and carrots into casseroles and soups.
- Minimize distractions
Turn off the television during meals, and don't allow books or toys at the table.
- Don't offer dessert as a reward
Withholding dessert sends the message that dessert is the best food, which may only increase your child's desire for sweets. You might select one or two nights a week as dessert nights, and skip dessert the rest of the week — or redefine dessert as fruit, yogurt or other healthy choices.
- Don't be a short order cook
Preparing a separate meal for your child after he or she rejects the original meal may encourage your child's picky eating. Keep serving your child healthy choices until they become familiar and preferred.
