Is Your Child a Picky Eater?: Try These 6 Strategies

Although, it’s relatively normal for a child’s appetite to vary, it’s important that they get the adequate nutrition for proper growth. If you notice a pattern of refused meals, failure to thrive, and a decrease in body weight it's best to consult your pediatrician and dietitian. Nonetheless, consider these strategies to help with the challenges of dealing with a picky eater:

1. Plan meals and introduce variety: Be Patient with kids and plan meals ahead of time to accommodate their inconsistent eating patterns. Don’t serve the same meal everyday. But, instead, turn leftovers into something creative and exciting the next day as inspiration. Also, Introduce and new foods gradually by explaining the health benefits of the food item and where it's from. This will stimulate your child's curiosity and elevate their knowledge as well.

2. Avoid distractions: turn off the TV and other electronic devices during mealtimes. Eat with your child at the dinner table during mealtime. This way you can monitor their eating patterns and behavior. Also, engage in conversation, which can prevent them from eating in a hurry.

3. Offer small frequent meals throughout the day: respect your child’s appetite and avoid large portions in one setting and offer small portions. Every child is different and some kids are not big eaters and prefer to graze throughout the day. But, don't force your child to eat. Instead, offer them an alternative or ask them how much they want to eat. At times, too much food can be overwhelming and repelling, which will cause them to avoid eating altogether.

4. Avoid liquids with meals: filling up on sweetened beverages can suppress a child’s appetite and make them feel fuller. Instead, offer liquids after mealtime and limit beverages to 4-6 ounces in a cup. But, if you can avoid sugary drinks and offer alternatives such as coconut water, fruit-infused water, unsweetened tea, or 100% Vitamin C juice are better options for kids.

5. Avoid filling up on sugary snacks and junk food: offer nutritional snacks between meals or 2 hours before mealtime. Often, kids like to snack on chips, ice cream, cookies, and candy, which can promote poor dietary and eating patterns. Instead provide healthier treats such as fruit or vegetables with a dipping sauce to satisfy them until their next meal. Moreover, preserve junk food for special occasions such as birthdays and encourage healthier kid-friendly options regularly.

6. Cooking and grocery shopping with your child: take your child to the grocery store and allow them to have some input in the food choices for the household, which will give them a sense of responsibility of their food. It's a great opportunity to learn about nutrition labels, letters, and numbers. In addition, cooking with kids is a good way to bond with your child and teach them how to make healthier meals. Kids who are involved in the shopping process and family cooking often will eat the food and feel proud of it!