The Best Tips for Picky Eaters
Today I am sharing the best tips for picky eaters.
Do you have a picky eater at home? Or several picky eaters? I'm with you. Picky eating can be so frustrating, especially when we are trying to feed our kids healthy, nutritious food.
I want my kids to grow into healthy adults who know how to feed their bodies well. I want them to know how to cook for themselves and not ever feel restricted or in fear of certain foods. I want them to indulge in the chocolate cake but also eats lots of veggies. I want them to try new things. I mean this shouldn't be so hard, right? Wrong.
Kids go through many phases of eating as they grow. And if you are in that stage of feeding your kids where they are hesitant to try new foods, are not willing to eat a variety (or any) fruits and veggies, or always want the same few things (nuggets! pasta! cereal!) - then read on.
Here are some of the best tips for picky eaters. We're in this together, mamas.
The Best Tips for Picky Eaters
#1: Exposure, exposure, exposure.
This is an important tip that I've read and heard over and over. Children need many, many exposures to a food. Let them see you eating it, with no pressure. Let them help you put it on plates. Put a tiny piece on their plate. The key is to keep exposing, maybe up to 20 times! Don't quit when they say no the first few times. Keep it low-pressure and keep exposing.
#2: Model good eating habits.
Along the same lines, model eating the foods you'd like your child to eat. If you want them to eat lots of fruits and veggies, make sure they see you doing that. If you want them to learn about what foods do for their bodies, tell them as you eat. Even if they do not touch the food, they are still learning.
#3: Let them play with their food.
I'm not really great with this ( I don't looove messes), but let your kids play with their food. Let them make faces on their plates with their foods, use tongs to pick things up, stick little food picks in their fruits. Having fun with food takes some of of the fear out of trying it.
#4: Let them help.
I think this tip can be super helpful in developing eaters who are willing to try new foods. Bring your kids to the grocery store with you. Let them pick out fruits and vegetables that they might want to try. Then get them in the kitchen. They can wash, cut, serve or maybe even cook if they are old enough. Kids are much more likely to try something that they made themselves.
# 5: Make them comfortable.
Children who are picky eaters (meaning they will only eat a small number of foods, and often only those foods) don't want to come to a meal and see none of their comfort foods on their plates. When you are serving a meal and trying to encourage an attempt at a new food, start by making sure there is a hearty portion of something you know your child will like on their plate. Then you might squeeze in a slice of red bell pepper or a single broccoli floret. Even if your child doesn't eat it, he or she is being exposed and not forced to eat something. And you know they will leave the table having eaten something.
Keep on trying and don't give up!
Those are some of the best tips for picky eaters.
With time, patience, and determination, our littles will begin to slowly try new foods and expand their palates. It can be a tough process, but I know we can do it!
For more eating ideas for kids, check out this post with school lunch ideas and this post with some of the best kid's snack ideas.
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