Many parents worry about their children’s nutrition. Are they eating enough vegetables? Are they getting the recommended amount of protein, dairy, and vitamins? Should I be preparing dairy free meals? Gluten free meals? If you are the parent of a picky eater, your anxiety around their nutrition can become all consuming and mealtime can become a dreaded time of the day. Consider some of the following strategies to help decrease mealtime frustrations for both you and your child.
1. Don’t engage in a power struggle!
Forcing a child to “clean their plate” only increases frustration and can escalate an already stressful situation. You want your child to be in tune to his/her own hunger cues. Offer smaller portions and allow a child to ask for seconds if desired.
2. Offer choices
Create a colorful plate with a few different vegetable choices. Offering raw vegetables with a dip is another option that might keep your child more interested. Be patient as your child explores what he/she likes or dislikes. It may be helpful to offer new foods as a side next to a favorite food.
3. Limit drinking between meals to water
You want your child to be hungry for mealtime. Milk and juice between meals provides liquid calories and decreases their appetite.
4. Have a consistent meal schedule
Structure is helpful for children. Try to have meals at the same time every day for consistency and expectations. Minimize distractions so that television and electronics are not accessible during mealtime.
5. Make mealtime fun!
Cut food into fun shapes! Talk about the food colors and smells! Engage in fun, light conversation while eating.
6. Don’t bribe.
Parents often get in the habit of bribing with dessert. The child then expects desserts after every meal when it really should only be a special treat. Try replacing sweets with a natural sugar, like fruit or yogurt. Limiting “junk food” in the home altogether also helps. If they don’t have access to chips or cookies in the pantry, those options are not available when they are hungry.
7. Keep offering
Be patient. Children’s tastes change over time and you should continue to offer previously rejected foods.
8. Don’t offer different meals
Picky eating is reinforced when you offer to make separate meals for the child. The same foods should be offered to the entire family.
9. Get kids involved
Have your child help with grocery shopping. Give them tasks, for example: “Can you find me the greenest broccoli? Which oranges smell the sweetest?”
10. Set a good example
As with any type of behavior or habit, your child will often want to model you. Be mindful of your eating habits and how they are perceived by your child.
If your child’s eating habits continue to be a concern, reach out to your pediatrician. Crossroads is always an available resource as well!
Wishing you happy eating!!!!
Written by Darah Curran,LCSW who is a Licensed Clinical Social Worker in the State of Virginia with 15 years experience working with children, adolescents and families.Darah has provided support for pediatric and adult individuals and families in outpatient and inpatient medical settings. Her areas of focus include adjustment and behavioral issues, social skills development, chronic illness, grief and trauma work.
