10 Tips to Navigate Picky Eating
Feeding kids is challenging work. Picky eating is one of the top concerns we hear from parents, and we know firsthand how stressful this can be! Below are our top ten tips to approach picky eating with confidence.
1. Include a preferred food every time
When building meals, make sure to include at least one of your child’s preferred foods. This will help get them started eating and give them something to fill up on if they don’t want to try anything else. In addition to this, serve at least one “sometimes” food, or a food that they will occasionally eat, and a food that they have never eaten. You never know when they’ll decide to try it!
2. Eat together
Eating meals (and snacks) as a family is helpful to build connection and model what normal eating looks like. Your child benefits from seeing how and what you eat. Eventually, they may want to try what you’re eating too!
3. Set routines
Establish meal and snack routines so that everyone knows what to expect. This usually looks like eating about every 2-3 hours, alternating meals and snacks. This will help prevent grazing which might lead to filling up on snacks and not being hungry at mealtime.
4. Make mealtime fun
Use mealtime to foster family connection. For some, this might look like conversation. For others, this might look like playing a game or watching a favorite show together while eating.
5. Don’t comment on your child’s plate
This is easier said than done! The goal is to keep your reactions neutral. Refrain from commenting on your child’s food intake, whether positive or negative. Any reactions from you may affect your child’s willingness to eat.
6. Serve family-style meals
When possible, have meals family-style to allow your child to choose from all available options. If they’re able, let them serve themselves and decide what goes on their plate.
7. Use novelty items
Add fun visual props to the meal for some novelty. Silicone muffin cups make a great “bowl” for small items. Brightly colored food picks can be a fun way to pick up cut fruits. Check out our Amazon page for a few of our favorites.
8. Change it up
Find ways that you can make small adjustments to favorite foods. For example, cut a sandwich into a different shape than usual or buy a new brand of chicken nuggets.
9. Play with your food
Help your child have more hands-on experiences with food with no pressure to eat it. Consider involving your child in meal preparation with age-appropriate tasks or doing separate activities involving food. These activities might look like finger painting with peanut butter, building a tower out of cheese cubes, or making jewelry with dried pasta. You can also create games and make-believe play at mealtimes (have the dino nuggets explore the broccoli forest!)
10. Consult a dietitian
If you’re worried about your child meeting all of their nutritional needs, talk with a dietitian. A dietitian can help evaluate what might be missing and provide individualized solutions that fit your family.
Check out our favorite picky eating resources and products which may help navigate picky eating.
Rebecca Tilden MCN, RD, LD, CEDS specializes in helping caregivers feed families. Rebecca works with both the child and adult to formulate a realistic plan and goals to help your family navigate picky eating. If your child is struggling with picky eating and wish to schedule a session with one of our dietitians please visit our scheduling page.
10 Tips to Navigate Picky Eating - Dallas Nutritional Counseling, Rebecca Tilden MCN, RD, LD, CEDS
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