Plan for Picky Eaters

If you’re a parent, chances are you’ve got a "picky eater".  I have two toddlers so I am in the throes of picky eating mealtimes.  For now, the only solution I can offer myself is to embrace this time and go with it and hope that it’s just a phase. 

As part of my plan to embrace the phase, I have spent hours reading websites to find solutions. I happily share my research to provide six mom-tested, kid-approved tips and tricks that are applicable to any-aged picky eater you may have.

1. Dip it, and dip it good.  One thing I’ve found is kids LOVE to dip their food in something – anything really.

Some good ideas are:

• guacamole
• humus
• peanut butter (as long as no allergy exists)
• cream cheese
• dips & dressings

This is especially helpful when toddlers get into the beginning of the “I want to do it myself” phase.  It makes eating more interesting, tasty and fun.  This leads me to my second tip.

2. Make meals fun.  Who doesn’t like to have fun and enjoy their meal?  I know I certainly do and kids are no different!  Instead of plain old pancakes for breakfast – make some fun shapes.  A fond memory I have is my mother making pancakes in the letters of my name.  Well, maybe you don’t have to go that far, but some easy circular shapes to maneuver pancake mix would be Mickey Mouse, a heart or even buy some cookie cutters in different shapes and make the pancakes a little larger than normal to create some fun pancakes to decorate with toppings afterwards.  Fruit, maple syrup, nuts and even a dollop of whipped cream is always fun.

For dinners, host a “create your own pizza” night.  Have a variety of choices on hand to let them pick their toppings, sprinkle the cheese and let their creation be made right before their eyes.  Some great web sites with some other fun ideas are Disney’s Family Fun web site.

And don’t forget to incorporate whole grains, veggies and low fat cheeses for a healthier fare.  Another great segue into my next tip!

3. Let them help.  When people are made part of the process, they feel ownership and accomplishment.  Kids are no different!  If they are made a part of the food preparation process, they’re more likely to eat it!  Even simple tasks such as stirring something (not too hot, of course) or adding some chopped veggies to the salad, or even setting the table – all of these can really make them more included which in turn will foster a connection with meal time. 

4. Don’t force them to eat.  While it seems counter-intuitive, don’t make them finish their plate – let them graze.  In fact, it’s actually healthier in general, especially for toddlers, to snack and graze throughout the day.  According to Dr. Sears, grazing throughout the day is optimal for better behavior! 

Why?  He says it stabilizes their blood sugar levels so behavior does not deteriorate when they have some food in their belly.  This also allows them to have access to more of a variety of foods in different food groups throughout the day. 

Try offering a sampling of cubed cheeses, crackers with some slices of peaches, pears, apples or grapes.  Another fun type of snack or mini-meal would be the classic “ants on a log” with celery, peanut butter (or an almond or sunflower butter – even cream cheese!) and raisins.

5. If at first you don’t succeed…Make sure you keep trying new foods.  And, offer them a few times.  It might take up to 14 times for your baby/child to willingly eat a new food!  Why?  It is natural for babies to reject new foods, textures and flavors initially.  We are somehow programmed so that when tasting certain foods (especially as babies) we instinctively make a face which can often be mistaken for expressing their distaste for the new food.   We as parents shouldn’t be put off by these natural reactions, but we should rather keep our eye on whether or not they continue to eat the new food that is being introduced at the time.

6. Sneak it in.  If your child is like most, then they simply do not enjoy eating the healthiest type of vegetables – broccoli, cauliflower, squashes and others.  That’s okay – there are some new techniques to “sneak” vegetables into their favorite foods!  Jessica Seinfeld has a great cookbook called "Deceptively Delicious" with some amazing recipes that uses pureed vegetables and fruits in the ingredients.  There are recipes for macaroni and cheese that uses pureed cauliflower or butternut squash.  And her recipe for chicken nuggets calls for pureed spinach, sweet potato or broccoli. 

I’ve tried some of these recipes and they’re quite delicious.  She has recipes for everything in this book – including cakes, cookies and other favorite “kid” foods that all incorporate purees. 

I also came across this helpful article called "20 Tasty Snacks" from Parents Magazine website.

Additionally, a few other online resources I frequently visit are:

Allrecipes –  This web site allows you to search based on ingredients you want and allows you to find ingredients without certain items.  There are user ratings and many other features on this site.

Wholesome Baby Food –  Offers great information for nutrition tips for your baby.  Also provides baby food recipes and other useful information.

Wholesome Toddler Food  – Excellent resource for toddler nutrition and advice for parents.

Eating A Rainbow - Also another fabulous resource about the importance of fruit vegetables for kids.

So, what’s the bottom line?  Everyone’s tastes develop and change at different rates.  Don’t be surprised if you child decides to eat the same five foods for weeks in a row.   

However, what if your parental intuition is telling you that maybe your child’s eating habits – or lack thereof-  are of a real concern?  Call your doctor to schedule an appointment if you feel your child’s “pickiness” is resulting in them not getting adequate nutrition for any reason.