Picky Eater Solutions

A picky eater tries parental patience with strange, frustrating, and often worrisome eating habits. Feeding challenges most often begin when a child is between 1 and 2 years old. Toddlers become picky for several reasons: change in appetite, urge for power and independence, wary about new foods and change in food preferences. As stressful and frustrating a picky eater may be, it is important that parents model good eating habits and continue to reinforce healthy food choices. The following strategies can help parents cope with a picky eater and ensure the child is receiving the necessary nutrients.

Introduce new foods slowly and positively

The most efficient way to introduce a new food is to offer it when the child is hungry. Parents should taste the food with the child to prevent any anxiety and make the experience fun. If the child rejects the food, don’t give up. It takes up to 10 interactions with a food for the child to determine he does not like it.

Involve the toddler in food selection and preparation

Allow the child to select one new food to try that week. Make grocery shopping a sensory experience. Let the child touch, smell and select the food. In the kitchen, have the child help wash and prepare the food item. When children are more involved, they are more likely to want to eat the food.

Eliminate mealtime distractions

All members of the family should sit at the table and enjoy the meal together, free of distractions. Turn the TV off, clear the table of clutter and suggest individuals sit at designated spots at the table to create a routine and sense of familiarity. Do not make food the topic of discussion, instead focus on each other.

Serve fun, finger foods

A child’s interest can be stimulated by making meal time fun! Some ideas include cutting food into cute shapes, using fun utensils, allowing the child to create a shape or decorate the plate with small pieces of food. Let the child experiment with various textures like crunchy, smooth, chewy and crispy foods. Be sure the foods are small enough for the child to pick up with his fingers or a utensil. The more a child associates food with excitement and curiosity, the more likely he will be to expand his palate.

Use dips and dressings

Children love dipping foods into sauces. Examples include carrots with ranch, apples with peanut butter, or strawberries with yogurt. Place the dip into small containers to make dipping easier and less messy.

More information can be found in Nurturing with Nutrition by Melanie Bazarte and Lucille Beseler. If you would like to purchase a copy of the book or speak to a nutrition professional, please call the Family Nutrition Center of South Florida at 954-360-7883 or visit nutritionandfamily.com.