Kids are picky. Heck, a lot of adults are picky eaters too. What can you feed your picky kid and still get all of the vitamins and nutrients that are necessary for a healthy life? The food kids actually eat might surprise you. They might actually try new things with a few of these strategies.
If you have a picky eater I’m sure you’ve got the few things they eat in bulk. I always have chicken nuggets, baby carrots, and macaroni and cheese. I know he’ll eat that and there’s no fight to deal with. But is that healthy? Not really. There are a ton of vitamins and nutrients that can be missed when you’re feeding a child the same thing over and over.
Have you tried other foods? Is it impossible to get them to try anything new? The food kids actually eat is anything. Want to know how?
Why is it So Hard to Get Kids to Try Something New?
Why is it so hard to get kids to try new foods? It might be fear. It might be the color, shape or texture of the food. It’s hard to tell but it’s more likely to happen when you try these 5 things:
How to Teach Picky Eaters to Try New Foods
- Keep food simple
- Offer new food first
- Keep the snacks to a minimum
- Offer new food more than once
- Be the example
Keep Food Simple
Little taste buds don’t understand complex flavors. The plainer the food the easier to get them to eat. That way the plates with separate sections are so popular. You can use all kinds of different separators. The important part is the different foods don’t touch.
Offer New Food First
If you offer new food first it’s more likely to get eaten. The hungrier your child is the more likely the food goes in. That doesn’t mean you have to force-feed it to them. It doesn’t mean that you don’t offer something else soon after. It does mean that it might sit there for a while or never get touched. That’s okay.
Keep the Snacks to a Minimum
I know it’s impossible to avoid the snacks. Try offering crunchy veggies instead of chips or make your own salted spinach chips. Offer food with nutritional value like apple sauce that tastes like a “snack”.
Offer New Food More Than Once
You don’t have to make a big deal about it, just put it on the plate again. Ignore the “it’s yucky!” and wait for the first try. Try different ways to offer the same thing. Like cooked or raw or with yogurt or dressing.
Be The Example
If you’ve learned anything from parenting, little eyes are always waiting. If you will try new things neither will they. Make it a family thing to try something new once a month. Try new food and so your little it’s fun to try something new.
But it Tastes Yucky!
Your tastebuds tell your brain if they like something or not but they require more than one try to make a decision. It’s true something will taste yucky. But it might also taste yummy with a few tries. When it’s time to try new foods it’s not necessarily the first time that should make up your mind. [1]
You can try mixing new foods with your child’s favorites. Or offer it as a choice among favorites. The main thing is not to give up. New food may take a bunch of tries. [2]
How Many Times Should Offer New Food to Picky Eaters?
It’s recommended that you try at least 10 times before letting it go for a while. You can wait up to a week between attempts. Ten bites of the same meal don’t count.
“Research shows that it takes up to ten tries of a new food to decide if you like it or not.” [1]
Why Is This Happening?
Remember that the age range when kids get picky is a time of a lot of change. Kids from 1 – 5 are looking for routine. Food is something they can control.
“During a time of great change, children often seek ‘sameness’ as much as possible, including sticking to the same small group of foods. This consistency can help them feel safe and secure during a period of rapid change.” [3]
There may be something underlying and it is always a good idea to talk to your pediatrician. [A]
“Both severe and moderate levels of selective eating were associated with significantly elevated symptoms of social anxiety, anxiety, and depression, while cases with moderate levels of selective eating were also associated with symptoms of separation anxiety and ADHD.” [4]
Why Eat Healthy Food?
Healthy foods are a requirement for healthy kids. It is critical for healthy brain development, strong bones, and avoiding life long health issues like diabetes, obesity, and hypertension. [5]
Trying to create a balanced diet for a picky eater requires: protein, vitamin c, calcium, magnesium, vitamin k, healthy carbs (whole grains) and fiber-rich foods (fruits and veggies)
One of the best ways to do this is to follow the Mediterranean or dash diets. Ones that focus on lots of natural foods. Tons of fruits and veggies, fish or poultry, whole grains, and dairy.
Recipes for the Food Kids Actually Eat
Grab a few of these kid-tested recipes. And enjoy.
- 7 Quick and Easy Lunch Ideas
- Homemade Tuna Salad
- Vegetarian Soup: Black Bean and Sweet Potatoes
- Pumpkin Spice Muffins
- Whole Grain Pancakes
- Cinnamon Raisin Muffins
- Pineapple and Chickpea Pasta Salad
- Healthier Food (Veggie Pasta Salad)
- Vegan Butternut Squash Dish
- Homemade Peanut Butter Chocolate Chip Cookies
The Food Kids Actually Eat
It’s your choice as a parent what your child eats. You have the responsibility to keep them healthy and growing strong. Remember to offer healthy choices and be your child’s example so they will eat what they should. Grab a couple of recipes above and don’t forget the vegetables. 🙂
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Research:
[1] How to Get Your Picky Eater to Try New Foods, Kohl’s and Boston Children’s Hospital
[2] Picky Eaters and What to Do, Nutrition, CDC
[3] How to Handle Picky Eater, Zero to Three