Monday, August 26, 2019

Few things are more frustrating for a parent than a child who refuses to eat a healthy, balanced diet. If this is the scenario in your home, first of all, know you’re not alone.

Second, take heart - there are many strategies to work around your child’s discerning palette and ensure they’re getting the nutrition they need.

Here are some helpful ideas and advice from the Connecticut-based Center For Advanced Pediatrics:

1. First, it may just be a matter of time. Believe it or not, taste buds need time to develop just like every other part of a child’s body, and since kids need calories to grow, they’re naturally inclined toward sweeter foods. Add to the mix that 1 in 4 people have a sensitivity toward bitter foods like many vegetables, and your child’s disdain toward spinach might just be in their genes.

2. Make eating a family affair. Children learn how and what to eat from observing other family members, so be sure to gather around the table for meals, away from the television and phone screens. When they see their parents and siblings eating a wide variety of foods, they’ll eventually want to join in.

3. Don’t give up. According to research, it takes 5 - 11 exposures to a new food for a child to give in and eat it, so don’t assume because they didn’t eat it the first - or fourth! - time, that they’ll never eat. Give them the chance to get accustomed to new tastes and textures by introducing foods in small amounts and gradually building up over time.

4. Get creative. There are many ways to serve - and disguise! - spinach, or whatever food is your child’s worst nemesis. Add them to soups and smoothies, mix them in with pastas or cheese sauce, or sprinkle them into eggs or onto a pizza. The possibilities are endless and the internet is waiting with a boatload of recipes.

5. Snack smart. What a picky eater needs most is a good appetite, so don’t sabotage mealtime with unhealthy snacks during the day. Take advantage of snacks to sneak in some nutrition, such as fresh fruit or raw veggies with yogurt or nut butter.

6. Get your child involved. Avoid an adversarial situation and use a teamwork approach instead. Have your child get involved in selecting foods at the grocery store, choosing recipes and helping prepare meals together. This will help them become more interested in eating a variety of foods as well.

If you continue to have problems and are truly worried about your child’s nutrition and development, be sure to talk to your pediatrician. 

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