If only we could all enjoy every food that ever crossed our path, life would be much easier. Unfortunately, that’s rarely the case. Here are the best proven strategies on how to transform your little picky eaters into foodies! And the best part is, these aren’t only for kids – anyone with a picky pallet can liberate their diet with these tips!
Here is how to make meal time fun again:
Set the example – this is #1 because it’ll make the biggest difference. Kids notice what you are doing even when you don’t realize it. Especially when it comes to eating. Why should they ever eat broccoli if Mom or Dad never eat it? Make healthy eating a habit for everyone and kids will follow suit. Shoot to serve everyone a vegetable and a fruit at each meal and soon this will be norm.
Don’t keep junk food in the house – Kids are sure smart when they want to be and they know exactly where the “good stuff” is. If it’s not there, there’s nothing to beg for and it eliminates the option eating other than nutritious foods.
No short order cooking – Kids really will eat what you eat. Maybe not the first time, but let me tell you, they will not starve. They may be hungry for awhile but they’ll soon learn that what is on their plates, is what it’s going to be. But! Start small. Give them just a tiny portion along with a food they do like. Then they won’t be so turned away from the new food and will be more willing to try it. You can also offer them a food they like after they take a bite of the new food.
Scale back on snacks – Don’t allow substantial pre or post meal snacks or you’ll lose ground. Studies have shown that kids that normally resist foods are those who snack and/or drink all day, which limits their hunger for foods at meals. They have to be hungry and ready to eat. But remember, consistency is key!
Be consistent – A child has to try something 10-15 times before they like it. While that does sound exhausting – know it does get easier. Once you get the ball rolling with trying new foods, it normally takes approximately 6 attempts before a child will accept a food. Whatever healthy eating routine you set – stick to it, especially during meltdowns, busy days or when the going gets tough. Kids are highly adaptable but if you cave when they’re screaming or throwing a fit, they’ll learn really quick that that is how they get their way.
Get kids involved in the kitchen and in the store – this is my favorite recommendation because time goes by so quick and kids grow up so fast. This is a way to spend time with your kiddos, squish the picky eater habits and get dinner prepared at the same time. It’s a win-win!
Kids love being in the kitchen, even the small ones an do something!
Here are some ideas:
2 Year Olds:
-
Set up a tub or fill the sink to let them wash veggies and fruits. Brushes and sponges are easier than a cloth at this age.
-
Tear lettuce for salads
-
Break apart broccoli & grapes
-
Snap green beans and peas
-
Talk about textures and colors of each food and encourage tasting while they help
3 Year Olds:
-
Cut foil into squares and have them wrap potatoes, corn or apples
-
Practice pouring water in one cup to another over the sink. Have them choose which non-breakable cup they wish to use. Avoid using hot liquids
-
Have them mix ingredients. Usinsg their hands first and then utensils later. Using their hands will teach them about different textures
4 Year Olds:
-
Have them use their hands to peel eggs, corn, oranges for bananas (fruit salad anyone?)
-
Teach them how to roll meat balls or cheese balls.
-
Use a fork or potato smasher to smash cooked foods like potatoes or bananas. You can make applesauce, hummus or bean dip with mashing
-
Make juice by having them squeeze lemons or oranges. Roll the fruit on the counter first to make it easier to juice. You can also show them how to use a juicer – with your full guideance of course.
5 Year Olds:
-
use the dry measuring cups to measure out dry ingredients, such as flour, cereal, or pasta.
-
Show them how to measure wet ingredients with a clear cup. Practice first with water in the sink
-
plastic knives and semi-soft foods, such as eggs, cheese, and bananas. After the above is mastered, children can move onto using small paring knives to cut onions, peppers, and apples.
-
Teach them how to use a grater with soft foods, such as cheese, apples, or cabbage.
References:
http://www.parents.com/recipes/nutrition/picky-eater-strategies/
http://www.parenting.com/gallery/7-picky-eater-solutions
http://ucanr.edu/sites/Nutrition_BEST/Feeding_Tips/Child_in_the_Kitchen/
