How to make healthy choices with a picky eater

If you have a picky eater at home, you are not alone. While picky eating is common among young children, there is good news for parents - It is still possible to raise children who make healthy food choices. Remember, eating should not be a power struggle. As a parent, you are responsible for providing and preparing meals; however, it is up to your child to decide what and how much to eat.

There are many ways you can involve your child when it comes to meal planning and preparation. Start by looking for new recipes together. Encourage your child to go grocery shopping with you to pick out the ingredients for a meal. Younger children can help by mixing ingredients or setting the table. Assign a dish that your older child can prepare with minimal supervision. By simply being involved, your child may be more enthusiastic about consuming what is on the table.

Prepare one meal with side dishes, so there is something that everyone enjoys. Make it clear that ordering “off the menu” is not an option. As much as possible, serve meals at the same time each day. During meals, make it a point to sit down as a family and enjoy this time together. Avoid screen time so that you can have a real conversation.

How should I introduce new foods?

When you introduce new foods, keep in mind the textures and flavors your child already enjoys and start there. If you know your child will eat grapes, try some cherry tomatoes for a change. “Chaining” foods is also a great way to expand your child’s palate. For the child that likes chicken nuggets, try stir fry chicken or some other variation. Young children are more likely to try finger foods that can be dipped into a sauce like salsa, guacamole, ketchup, or ranch dressing. Provide diverse and colorful food options to get a more complete range of nutrients. If your child rejects a new food, don’t take it personally and make sure to keep trying. Multiple exposures increase the likelihood that your child will eventually try and perhaps even enjoy that new food.

Do drinks and snacks affect my child’s mealtime?

Consider all the sugary beverage choices from soft drinks to sports drinks to chocolate milk! Regular consumption of these types of drinks can certainly affect a child’s appetite. Children who eat snacks whenever they want to have no reason to eat at mealtimes. For this reason, it is a good idea to have a set snack time that is not too close to a meal. Instead of prepackaged snacks, try fruits and veggies!

Should I let my child eat sweets and desserts?

Sweets are fine in moderation as long as they are not used as a reward. Avoid making treats seem more special than other foods. Banning sweets or being overly strict can also backfire. Instead, let your child enjoy the occasional sweet treat. And, instead of ice cream and cupcakes, you could always try a “healthy” dessert option like a smoothie, muffin, or some fruit.

Mealtime should not be stressful. Instead, it should be a time for the whole family to relax and enjoy each other’s company. Small changes in your routines can make a big impact. And, you will feel better knowing that your child is learning healthy habits!

If you have questions about picky eaters or need parenting tips, you can reach out to The Parenting Center at Children’s Hospital New Orleans by emailing chparenting@lcmchealth.org. We are here to help.

The Parenting Center

504.896.9591