How to Deal with Picky Eaters: Strategies That Work
- January 24, 2025
- Laraib Tariq
- Kids Nutrition
Introduction
We all have seen picky eaters at least once in a while. You may know if you have kids at home. But you do not have to worry because this blog is for you. It consists of tips and tricks to win over your picky eaters and ease your struggles.
Why should I address picky eating?
Picky eating is a common behavior during childhood. It is the refusal to eat new foods. Children need diverse nutrients for physical growth, cognitive development, disease prevention, and overall health. Studies have shown that some of these picky eating habits stay that way later in life. So it is very important to develop healthy eating habits early in life.
Growth and Development: Children need more nutritious food because they are growing and developing bones, teeth, muscles, and blood. They must get sufficient energy for growth.
Cognitive Development: Many children and adolescents skip meals. Meal skipping, particularly breakfast is linked to poor concentration and cognitive performance at school.
Disease Prevention: Good nutrition prevents nutrient deficiencies and diseases associated with them.
Long-Term Health: Taking proper nutrition according to dietary reference intakes (DRIs) improves long-term health by reducing the risk of chronic disease and preventing nutrient deficiencies.
How to deal with picky eating?
Now you have come to know the importance of addressing picky eating, let’s talk about some strategies to deal with it.
Try, try again
Children need multiple exposure (8-15) to new foods before they finally accept them. If your child refuses certain foods don’t be discouraged. Continue the exposure without pressure. You can also mix a small amount of that food into the food they enjoy.
Make food fun
Offer foods with different textures and flavors from a young age. Engage them in age-appropriate tasks like stirring their cereal or arranging vegetables. This way they are more likely to be interested in eating that food.
Add Variety
Add a variety of nutritious food to the table. Offer foods from every food group grains, pulses, dairy, meat, fruits, and vegetables. Remember to avoid any choking hazards. Adding variety avoids limiting food choices later in life.
Positive feeding environment
Having family meals encourages the social aspect of eating. It’s more helpful when that social aspect is pleasant. Avoid distractions like devices and enjoy the time together.
Trust their hunger and satiety cues
Children have small stomachs about the size of clenched fists as compared to adults. As long as your child is eating some food don’t force them to eat more. You should offer them age-appropriate portion sizes. Encourage them even if they eat a little and divide their meals at different times of day.
Provide Finger foods
Finger foods promote self-feeding. Offer a single food at a time. Children usually prefer single foods rather than mixed dishes when they are trying new foods for the first time.
Be a role model
Be sure to be a good role model and eat nutritious food with a wide variety. This encourages kids to try new foods on daily basis.
Healthy Snack ideas for kids
Here are some healthy snacks for your kids.
Rice cake topped with strawberries
- Take a clean bowl. Add rice flour, and cornstarch in it.
- Pour in 1/2 cups of boiling water to it.
- Mix the ingredients well. The mixture should be of smooth texture.
- Use a cling wrap to cover the bowl. Leave a small space for steam to escape.
- Place the bowl in the microwave and heat it for 3-5 minutes or until properly cooked.
- Carefully remove the rice cake dough from the bowl. Knead the dough for 5 minutes.
- Cut them into shape.
- Spread the low-fat cream cheese on the top of the rice cake.
- Cut strawberries into small thin pieces and use them as a topping.
Baked potato topped with cheese sauce and broccoli
- Take potatoes and broccoli and wash them with water.
- Brush the potatoes with olive oil.
- Place them in the oven and bake well until prepared.
- Prepare the cheese sauce
- In the other saucepan, melt the butter and add a small amount of milk into it.
- Whisk in a small amount of flour.
- Cook over medium heat until the sauce begins to simmer.
- Add cheese and whisk to smooth consistency. Whisk until there are no lumps left.
- Prepare the Broccoli
- Cut the broccoli and add 2 tbsp of water. Place it inthe microwave for 6-8 minutes.
- After the potatoes are baked properly, mash them.
- Top withthe broccoli and cheese sauce.
Conclusion
By offering healthy meals and snacks you can support your child’s health. If you have tried everything and still nothing is working, talk to your health care provider. It is important to rule out any underlying conditions like food allergies and intolerances. A physician or dietitian can help you with specific strategies and meal planning.
“This blog is only for informational purposes and is not a substitute for professional medical advice. If you or anyone you know is going through this condition consult a healthcare provider before making any health-related decisions. Consult a registered dietician for nutritional guidelines.”