After 40 years in the Early Education field, I can honestly say I have been introduced to more “picky eaters” than you can count. Though I do not have a degree in nutrition, I do feel qualified to give parents advice, when asked, on feeding young children and how to develop positive eating habits.
The good news is that you do not need a degree in nutrition to raise healthy kids. What is really needed is a re-thinking of practices and a break from what society calls “normal.”
Who Decides, “What’s for dinner?”
As the parent, you decide which foods to buy, you decide what foods to serve. You are responsible; this is not the area to give your child complete control. Let your child decide how much to eat of what you choose to serve.
No Substitutions
Cook the same meal for the entire family and sit down and eat away from media of any kind. Avoid “short order cooking.” Who says kids only want to eat chicken nuggets, pizza, and macaroni and cheese?
Let your kids try new foods and they might surprise you with their willingness to experiment. Serve at least one food you know your child will like, then expect them to eat the same food as the rest of the family. If they decide not to eat a meal, be empathetic, but do not substitute. Stand firm.
Have a Meal Routine
Yes, your “picky eater” might decide not to eat a meal. This probably has more to do with seeing what hoops you will jump through to get him to “take a bite” or what other food you will offer.
Do not take the bait.
This is why having a meal and snack routine is so important. The benefit of having an eating routine goes far beyond providing nourishment for your child.
Let your child know what time the next meal or snack will be served. They will not starve, but they will learn that they can trust your word. These routines provide them with a sense of structure and consistency that is more important than those carrots and beans your child wouldn’t touch.
Ignore the Marketing
Do not fall into the marketing schemes of corporate America. Just because it has Mickey Mouse on it does not mean you should feed it to your child.
Remember, those bright, attractive colors are chemicals – your child eats and loves PLAIN Cheerios.
Do Not Give Up
Food preferences develop early and change often, so offer variety. Introduce food matter-of-factly. Do not make it a power struggle.
Continue to offer foods even if they did not like them the first time. Do not give up! Children may need to try a new food up to 10 times before they accept it. Try the carrots and beans again.
No Haters!
Do not label your child as a “hater.” Although they may not like broccoli today, they will never try it again if they are labeled a “broccoli hater.”
Go ahead and give them a “lover” label. I once gave one preschool child the label of “Carrot Lover.” Though it might have been the ranch dressing he was loving more, he took the label to heart, and each lunchtime for weeks to come he would say, “I’m a carrot lover!”
Who Invented Juice Boxes?
Cut out the juice boxes. I know they are “made for kids” and juice is fine when it is 100%, but kids do not need that much of it! Four to six ounces is enough and preschoolers do not need it daily.
Soda is Not an Alternative to Water
Cut out the soda and other sweetened drinks. They add extra calories and get in the way of good nutrition. Try to be a role model for healthy eating habits, but if you choose soda, coffee, or alcohol for yourself, remind children you are an adult.
No Need for 3-Course Meals
Stay neutral about foods. Do not make dessert a must. Every meal does not need to include dessert. Occasional sweets are fine, but do not turn dessert into the main reason for eating dinner.
When dessert is the prize for eating dinner, kids naturally place more value on the cupcake than the broccoli.
Food is Fuel, Not Love
Do not say "I love you" with food. Food is fuel, and when you think in that way, you will often choose the best fuel over the empty calories of “cakes and cookies.”
“Just Eat Something”
If your child is going to be “picky” and only eat certain foods, make sure the only food offered is nutritious. “Just eat something” isn’t okay if that something is a chemical-filled, sugar-coated piece of cardboard.
Listening for Appetite Cues
Allow kids to stop eating when they feel they have had enough. Forcing children to eat does not help kids listen to their own bodies when they feel full. When kids notice and respond to feelings of fullness, they are less likely to overeat.
Never use food as a reward, period.
Family Meals are More Important Than You Think
Sitting down with your child and giving them enough time to eat is vital. Instruct your child to sit at the table with you and talk as you finish your meal.
Do not remove their food; I guarantee at least one more bite will be taken. Meals can be a time to be calm and recharge. Do not rush it.
This is the difference between having a meal and being fed. When you are making eye contact and talking with your children, they will not want to leave the table. This is what they desire and eating the meal is just extra.
Just Remember Two Things
- You choose what to serve; choose wisely.
- Food is fuel, not love!
Here’s to many shared and enjoyable meals with your “Carrot Lover!”
Learn More
Interested in helping your child learn more? Contact New Covenant Preschool today.
