Picky eaters tend to be especially choosy about what they will and won't eat. They may also have habits of eating only at certain times, following specific eating rituals, eating the same foods over and over or avoiding entire food groups. Although it may be a challenge for some picky eaters to get the variety and balance they need to stay as healthy as possible, most diet plans are flexible enough to allow for plenty of choice while still providing adequate nutrition.
Step 1
Involve picky eaters in the planning and preparation process for meals. People who would normally never touch a certain food might be willing to try it if they help cook a dish that includes it. Meals Matter, a subsidiary of the Dairy Council of California, urges parents of picky eaters to look through cookbooks with their kids and find recipes that include healthy ingredients yet still take the kids' preferences into account.
Step 2
Include as much variety as possible in diets. Use the U.S. Department of Agriculture's food pyramid, known as MyPyramid, as a helpful guide. The pyramid has five main groups: grains, vegetables, fruits, lean proteins and dairy products. At each meal or snack, try to fit in foods from at least three different groups, even if they aren't the healthiest choices available from those groups.
Step 3
Stress the importance of trying new foods and eating a variety of things. The Mayo Clinic notes that parents may need to offer new items many times before kids agree to try them, but continuing to make the foods available is a step in the right direction. Kids who notice parents setting a good example by trying new foods themselves and eating plenty of healthy items are more likely to pick up those habits as they grow older.
Step 4
Take vitamins or supplements if necessary. Some picky eaters consistently don't get enough of certain nutrients, and that can lead to nutrient deficiencies with negative health effects. If necessary, take a very picky eater to see a physician or dietitian, and discuss possible supplements that could positively round out the diet.
Step 5
Encourage mindful and deliberate eating. HelpGuide.org recommends taking time out at each sit-down meal to truly enjoy the food and focus on flavors and textures. Chew slowly, eat with others and pay attention to physical cues from the body that signal when it's full. In other words, stop eating when you feel you've had enough rather than when your plate is clean.
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