Tips for Parents of Picky Eaters

Does mealtime feel more like a battle than a bonding experience? Your little one might be like a tiny food critic. They refuse anything that isn't like chicken nuggets. You're not alone. Picky eating is a common phase, but it can be frustrating for parents. Here are some tips to help you navigate the dinner table without tears (yours or theirs!)

Focus on Fun, Not Force:

• Ditch the pressure. Meals should be fun, not stressful. Avoid forcing your child to eat or clean their plate. This can create a negative association with food.

• Make it fun! Cut food into shapes with cookie cutters. Or, let your child help set the table. Involve them in meal prep (as appropriate for their age). This will spark their interest.

Expand Their Palates (One Bite at a Time):

• Variety is key: Don't give up if your child rejects a new food on the first try. It can take repeated exposure, up to 10 to 15 times, for them to warm up to a new flavour or texture.

• Get Creative: Presentation matters! Arrange food in a visually appealing way or create fun names for dishes. Let your child dip their veggies in a healthy sauce or mix fruits into yogurt for a tasty twist.

Model Healthy Habits:

• Be a good role model. Children are more likely to try new foods if they see their parents enjoying them. Eat a variety of healthy options yourself and talk positively about the taste and benefits of different foods.

• Family meals matter. Have them together whenever you can. Talk about your day. Connect over the shared experience of eating.

Remember:

• Be patient: Changing eating habits takes time. Celebrate small victories. For example, a single bite of a new vegetable. And don't get discouraged.

• Listen to your child. Pay attention to their sensory sensitivities. These may be to food textures or smells. If you're worried about their nutrition, ask a doctor or dietitian.

Follow these tips. Stay calm and positive. You can turn meals into a fun learning experience for your little one. You can also encourage them to explore the great world of food!