Dos and Don’ts of Dealing
with a Child Who’s a Picky Eater
Kids can be super picky about food. Some kids only want to eat white rice all day while other kids will only eat food that’s far apart from each other on their plate and not touching at all.
There are many reasons for this. Younger kids are really sensitive to textures and flavors and might take more time to expand their palate.
Picky eating could also be a symptom of other issues a child may be having. A study published by the American Academy of Pediatrics found that many kids who ended up being picky eaters also had difficulties controlling their emotions.
If your child is a picky eater, here are some tips that can help your child try more food.
DON’TS
1) Don’t Force Your Child to Eat
Forcing your child to eat can be harmful and traumatic for them, especially if they end up being allergic to that food. Never force your child to eat. Even if they aren’t allergic, some kids have a strong aversion to certain textures, tastes, and smells. Respect that and find other food to introduce to your child that they might like instead.
During meal times, allow your child to stop eating when they say they’re full. Don’t force them to keep eating. If they keep asking for a snack after meals, encourage them to wait until the next meal to eat and do a fun activity with them to pass the time.
If you feel like you’ve tried everything and your child is not getting enough nutrients, then consult your doctor.
2) Don’t Restrict What Your Child Eats
The American Academy of Pediatric study found a direct correlation between parents who restrict what their child eats and a child becoming a picky eater. It also leads to negative feelings about food.
You want your child to be healthy but restricting their diet or having a lot of rules around food can make your child crave unhealthy food even more and even cause them to overeat and gain weight.
Let your child eat as much as they want during meal times. If they want to snack in between meals, offer healthy snacks such as fruit and nuts.
If your child wants junk food, allow them to have an occasional treat once a week or during special outings. Don’t make junk food a taboo thing, because then it will make them want it even more. Explain to them that junk food is fine on occasion but it is not healthy to have it every single day in large amounts.
3) Don’t Get Mad at Your Child for
Being Picky
Getting upset with your child about their picky food habits creates stressful feelings around food and will not encourage them to stop being picky.
It can be frustrating to have a child who is picky about what they eat when you want to make sure that they have enough nutrition each day, but getting upset with them is not going to improve that behavior.
If you’re getting frustrated, walk away and vent to another family member in another room, where your child cannot hear you.
Eating should be a fun and relaxing activity, not a source of stress or anger.
DOS
1) Test Your Child for Allergies
Some kids don’t like a certain food because they might be allergic. Get your kid tested so you can rule that out and not accidentally force them to eat something that is detrimental to their health.
2) Put Your Child on Meal Schedule
Your child should be eating meals at the same time every day. Kids eat better when they are on a schedule and can better regulate how much food they eat during meal times.
If your child is snacking during the day, and not that hungry during meals, they’re snacking too much. If your child wants a snack right after a meal, they did not eat enough during their meal.
To get your child used to a meal schedule, distract them with a fun activity until it’s meal time and encourage them to fill up so they won’t be hungry later.
3) Eat the Same Food as Your Child and
Have Family Meals
Family mealtime can be a great bonding experience and also teach your child to associate food with something positive.
Always eat the same food as your child so that they can see the food is delicious and they will want to eat what you’re eating.
4) Serve Small Portions and Bite-Sized
Pieces
Make sure that the food you’re serving is easy for your child to eat. Use child-friendly eating utensils, cups, and dishes. Cut up food into bite-sized pieces. Give them small portions so that their plate doesn’t look overwhelming.
Another helpful tactic to get kids to eat is to let them plate their food. Kids love to be independent and help themselves, so if they can choose what goes on their plate, they are more likely to eat it.
5) Set Up Fun Food-Exploring Activities
Outside of meal time, you can arrange some fun food exploration activities. Buy different fruits or vegetables, cut them up, and serve them on a picnic blanket for your child to explore. They can taste various foods and feel the different textures.
Older kids can cut up food with kid-safe knives. Ask your child what food they like and what they don’t like. You can do the same with cooked food served in small bowls with little spoons to taste test.
Kids can also make art with food by arranging colorful designs and pictures on their plates using fruits and veggies.
6) Encourage Your Child to Help You Cook
Kids love to cook and are more likely to try food that they made themselves. Kids can help make their own meal and choose what to put into their dish. Don’t force them if they refuse to add certain ingredients.
Kids can also help with meal planning and choosing recipes. Look at cookbooks together and ask your child what they would like to try. You can also watch videos together about how to make food from other countries and see what exciting, new dishes you and your kid can concoct.
7) Read Books About Food
Books are an excellent way to teach kids healthy habits and get them excited about certain topics. Read books to your child about the benefits of healthy food and about how fun it is to eat. “Rainbow Plate” is a great book because it teaches kids the importance of having a variety of different colors on their plates. Plus, kids love rainbows!
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Having a picky eater can be nerve-racking, especially if all your child wants to eat is white bread and bananas! By staying consistent with your child’s meal schedules and focusing on creating a relaxing and fun atmosphere around food, your child will learn to love different foods and will want a healthy rainbow on their plate!
