Dealing with picky eaters is a frustrating parenting challenge; however, picky eating is a normal developmental stage, especially for toddlers.
Although it’s a typical childhood phase, parents are often concerned about what to feed a picky eater. They may worry that their child will lack important nutrients. And that’s understandable — the benefits of a healthy diet are endless. (To brush up on the basics of nutrition for children, read our article here.)
We know what kids should eat; it’s just not what they actually eat in real life. While you can have some amazing lunch ideas for picky eaters, your child may decide that he doesn’t like them!
Here are five tips to help you navigate the picky eater phase like a pro:
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Know your role.
A parent’s job is to decide what to serve, when to serve, and where to serve. Your child’s job is to decide whether they’ll eat and how much they’ll eat.
For example, you might choose to serve chicken, french fries, and broccoli for dinner at 6:00. Your child might decide to skip the chicken and fill up on french fries and broccoli.
That’s okay. The goal is to take the pressure off yourself and your child. Stop worrying about what to feed a picky eater. Trust that your child won’t go hungry, and he can fill up on new food, trusted foods, or a combination - it’s his choice.
(One important thing to keep in mind — while you can’t customize meals for each child, it’s important to include one food in each meal that you know your child has eaten before.)
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Keep healthy foods accessible.
Stock your pantry and fridge with a colorful array of fruits, veggies, and whole grains. Healthy foods for picky eaters should be easily accessible so your little one can grab a healthy snack whenever hunger strikes.
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Avoid power struggles.
Resist the urge to turn mealtime into a battle. Avoid forcing your child to eat certain foods, and avoid using food as a reward or punishment. The goal is to create a relaxed atmosphere where exploring new foods is encouraged but not mandatory. Aim for exposure, not pressure.
Instead, try to make food fun by involving your child in the process. Let him help you pick fruits and vegetables, cook dinner, or even choose a new recipe to try.
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Lead by example.
Your child learns most by observing, so do your best to be an open-minded eater and model healthy foods for picky eaters. That doesn’t mean you need to like all foods, but show your child that you’re willing to try new things.
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Don’t give up.
If your child is totally disinterested by a new food, don’t give up! Try offering it a few days later in a different texture or recipe. Kids can take a while to acquire a taste for new foods, so keep offering those foods even if the kids didn’t like them in the past.
If you’ve tried all the tips above, and you’re still concerned that your child isn’t receiving adequate nutrition, consider talking to your pediatrician or a dietitian. They might be able to assuage your concerns or provide valuable advice.
And remember — picky eating is often a phase that children outgrow with time. You’ve got enough on your plate, so try not to worry too much. Stay patient and stay consistent, and your child will likely develop healthy habits over time.
