So You Have a Picky Eater?

By: Peg Baron

Why is it, after you’ve spent hours preparing a wonderful nutritious meal that your child will turn up her nose and not touch it? She’s a picky eater who picks more than she eats, and you’re getting desperate. I’ve been there with my own picky eater and I’ve figured out a few things along the way. Read on for some tips and ideas to try:

1. First and most important of all, don’t let the eating vs. non-eating thing become a power struggle. Don’t force them to eat, punish them if they don’t eat, or bribe them to eat. Making it a huge issue will make it worse, not better.

2. Be sure your kids don’t eat snacks right before mealtime, and also remember that juice and milk can really fill up their little tummies as well.

3. Kids fill up a lot faster than we do, so give them smaller portions of food at mealtime. It’s better to let them ask for seconds than heap up their plate with more food than they can possibly eat. Plus, kids know when they’re full, unlike some of us who push past that feeling and go to uncomfortably stuffed.

4. Have your child help prepare the meal. Children are more likely to eat food they proudly made or helped with. They’ll also be learning a life skill that will definitely come in handy!

5. Offer your little ones some choices at mealtime. Instead of putting food on their plate, ask them if they want the peas or the carrots, the mashed potatoes with or without the gravy, peanut butter or cream cheese on the bagel, etc. This gives them some control.

6. If they don’t want to eat, don’t make a big deal out of it, but insist that they stay at the table and socialize with everyone else. The meal should really be about the conversation, not the food.

7. Take your children grocery shopping and ask them to pick out the vegetables and meat for the next few dinners. Now they’re in charge of their meals.

8. Remember to offer healthy snacks that pack a nutritional bang, not empty calories. Kids like finger foods so have cut up vegetables and fruit on hand.

9. Invite other kids (non-picky eater types) over to eat, and provide a variety of food. Your child will notice what the other kids eat and it can encourage him to try new foods.

10. Be a good example yourself and eat your veggies!

11. Eat out – not fast food. Try some restaurants that offer food your child might feel encouraged to try, something outside her range of “normal food.” If she likes your quesadillas at home, maybe she would like to sample other kinds of Mexican fare. But keep in mind kids are more into bland than spicy.

12. Is it a texture thing? Take a look at what they don’t like and if you identify a certain texture, think of a different way to provide the food. For instance, yogurt can be baked in muffins or mixed with granola.

13. Kids’ tastes change often. One day they love spaghetti, the next day they’re feeding it to the dog when you’re not looking. Hang in there because they will grow up and become more consistent. Keep introducing new food. One new food at a meal is a lot less scary than a whole plate of new foods.

14. Don’t be a short order cook! It’s crazy to make separate meals; one for your picky eater and one for the rest of the family. I know, I’ve been there and it’s not the direction you want to go.

Picky eating can be one of the many stages your kids go through. I’m happy to report that my picky eater, who never tried scrambled eggs until she was 7, has grown into a beautiful young lady who will try anything after she’s sniffed it suspiciously first. One last tip that won’t help you get them to eat, but will help you not to take it personally – teach your picky eater to say “No thank you, I don’t care for that” rather than “Yuk, that’s gross.”

Article by:

Peggy is the editor of the popular Cookin’ Kids Newsletter. Interesting themes, fun facts, silly clip art, easy recipes, kid jokes, cooking terms, and safety tips make this newsletter a hit with kids! Learn more about it at cookinkids.com