One of the most common questions I am asked is how to help a picky
eater. If you’re worried that your child won’t get enough nutrients from
a limited selection of foods, the good news is that because the American
food supply is super-fortified, nutrient deficiencies are rare.
If your child is growing normally according to your paediatrician, you
can almost always assume that he or she is well-nourished. With the
notable exception of calcium, most nutrient deficiencies are easy to
spot – you would notice poor growth, low energy, slow development, and
unhealthy-looking skin and hair. If you notice these symptoms in your
picky eater, mention your concerns to your paediatrician. Often a
multivitamin supplement can solve the problem and reduce your worry.
Kids often grow out of picky eating if it isn’t given too much
attention, so while you wait, here are some options to try.
1. Eat together as a family and let your children see you try new foods
(even if you’re not sure you’ll like them). Children often identify with
a parent’s eating style, so if you don’t like something, it’s not fair
to expect your children to eat it. The opposite is also true –
children’s tastes are more sensitive than adults, so just because you
like something doesn’t mean they will.
2. Include your children in writing your shopping list, food shopping,
and meal preparation. These can be fun ways to teach kids practical
skills, while giving them some say in what foods they see on their
plates.
3. Walk away from power struggles. When your terrible two-year old
crosses his or her arms and says, “NO!” to food, don’t let it rattle
you. This is one way kids show independence. Next time, try offering two
different foods so that your child has the ability to assert him or
herself without resorting to not eating at all.
4. Don’t go fat free. Fat in foods carries flavour and it really does
improve taste. In reasonable amounts, it doesn’t make kids fat, it gives
them energy and helps their brains grow. Adding butter or cheese to
cooked vegetables and salad dressing to raw ones actually helps their
bodies absorb the nutrients.
5. Some kids are naturally suspicious of new things, including foods. If
you continue to include unfamiliar items in your regular family meals
without forcing your child to try them, he or she may eventually feel
more comfortable and willing. Don’t get upset if your child eats around
the new food – just encountering it is helpful.
6. Trust your child’s sense of hunger and fullness. Children have small
stomachs and need to eat smaller amounts and more frequently than
adults. Never force your children to finish everything on their plates,
because appetites change with growth, and sometimes children really do
need less to eat than they did at an earlier stage. Serve them small
portions at first and then provide more if they’re still hungry. Large
amounts on the plate can overwhelm some children and turn them off from
trying a new food, especially if they think they’ll have to eat it all.
7. Avoid bribing picky eaters with dessert. This just makes dessert seem
even better and the other food even worse.
8. Buy and provide nutrient-fortified foods, as well as foods that are
naturally higher in nutrients (for example 100% fruit juice instead of
fruit punch), so that you can feel confident that when your kids do eat,
they are getting bang for their buck.
No one likes to eat everything. Exposure to lots of foods without
pressure is the best way to help kids find the nutritious foods that
they like best. That’s why they come home from a friend’s house raving
about a dish they won’t even consider at home.
Finally, if mealtime has become stressful in your home for any reason,
it will be difficult for children to eat appropriately. Changes in
eating behavior are sometimes a reflection of stress or anxiety. In
these cases, counseling and an overhaul of mealtime may be necessary.
Consult your pediatrician for advice or try one of Ellyn Satter’s books.
A healthy relationship with food is one of the best gifts you can give
your child, far more important than the one food that they will or won’t
eat.
Jessica Setnick is a registered dietician in Dallas, Texas who travels
the world spreading nutrition wisdom. As an accomplished speaker and
writer, Jessica’s passion is promoting a positive relationship with food
and eating as a key component of a healthy and happy life. Find out more
or contact Jessica to speak at your event by visiting her website at
www.understandingnutrition.com.
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