As a parent, mealtimes with a picky eater can be frustrating. You spend time preparing healthy meals, only to have your child reject them. The rejection can hurt, leaving everyone feeling unhappy. But there are strategies you can try to make mealtimes more enjoyable for the whole family.
Be Patient and Don’t Force Food
First and foremost, have patience with your picky eater. Forcing a child to eat new foods or clear their plate can create stress and battles. This can lead to your child having even more anxiety around new foods. Instead, serve one or two new items along with familiar foods. Let your child explore and play with the new food without forcing them to eat it. With time and no pressure, they may become curious enough to try a bite. Praise any attempt without requiring more. Slow exposure helps broaden palates.
Involve Your Child
Get your picky eater involved in meal preparation. Let them help select new recipes or food items at the supermarket. At home, have them assist with age-appropriate tasks like mixing, pouring, or garnishing. Children are more likely to try foods they helped make. You can also ask which fruit or veggie they want to include. Giving choices makes kids feel empowered, leading to better behaviour at mealtime.
Focus on One Component at a Time
Don’t overwhelm your picky eater with dishes that incorporate multiple new ingredients. Start with a familiar entree like chicken nuggets or pasta. Then introduce a new vegetable or fruit as a side item. Once they accept that addition, you can expand to a sauce, seasoning, or cooking method. Take it one component at a time for palate growth.
Make Food Fun
Turn snack and mealtime into a fun, stress-free event. Cut food into fun shapes with cookie cutters. Serve dips like hummus, guacamole, and ranch dressing for dipping foods. Set up a “make your own” taco or pizza station. Or make kebabs with fruit slices or vegetables and meat chunks. Making food visually appealing and interactive encourages picky eaters to explore tastes.
Role Model Healthy Eating
As a parent, your eating habits influence your children. Sit down for meals together as a family. Eat the same foods you want your picky eater to try. Show how much you enjoy vegetables, fruits, lean protein, whole grains, and dairy. Your child will be more open to trying new healthy foods by mimicking you. Avoid labelling foods as “yucky” or calling your child a “picky eater” which can become a self-fulfilling prophecy.
Know When to Get Help
Some picky eating may be a normal part of childhood development. But if it becomes extreme or leads to nutritional deficiencies, consider consulting your GP. They can assess if anxiety, sensory issues or other problems are at play. If you have a foster child who is struggling to eat more than a few basic foods, it’s wise to speak to your agency like Foster Care Associates for advice. Some children benefit from sticking to what keeps them comfortable while they work through outside trauma. Getting professional support ensures your child gets proper help.
The Road to Less Picky Eating
Helping your picky eater can take time and commitment. But with love, patience and creativity, you can make mealtimes happier and healthier. Don’t be afraid to seek help. With the right support, your picky eater can develop a less stressful relationship with food.
