It's not uncommon for young children to be picky eaters. Kids are often reluctant to try new foods, and their immature palates make them ultra-sensitive to strong, unfamiliar flavors. This can mean parents become exasperated with repeated food rejection and out of frustration fall back on perennial kid favorites, such as buttered noodles or hot dogs. Unfortunately, these foods are not particularly healthy, especially when they're eaten at the expense of fruits, vegetables, dairy and whole grains. But if you're the parent of a picky eater, don't give up. There are ways to get your kids to eat healthfully.
Step 1
Add healthy extras to your child's favorite foods. Toss cooked broccoli florets with macaroni and cheese, layer sliced strawberries on a peanut butter sandwich, add chopped spinach or sweet bell peppers to pizza, and hide tomato slices in grilled cheese sandwiches. By starting with something your child already loves, you'll have better chances of success with new foods. The key is to smart small; add just a bit of the healthy ingredient at first until your child gets used to the new taste. Over time, you can try larger servings of healthy foods.
Step 2
Offer new healthy foods repeatedly, even if your child rejects them at first. MayoClinic.com notes that children often need to be exposed to a new food many times before they learn to like it. Don't give up if your child turns up her nose the first time you serve noodles with a bit of broccoli in the mix. Try it again, and again, and again. It's very likely that eventually your picky eater will decide she likes broccoli.
Step 3
Model healthy eating. Children learn from and often mimic their parents' eating styles. Make sure your own diet is varied, healthy and full of nutritious foods. Serve healthy dishes at every meal, and show your child how you choose and enjoy them.
Step 4
Make healthy foods more interesting by serving them with yummy dips or cutting them into different shapes, advises MayoClinic.com. Try dipping raw veggies into salad dressing or barbecue sauce, whole-grain pita triangles into hummus or berries into yogurt. Use miniature cookie cutters to create fun-shaped turkey sandwich pieces, mango or melon slices, whole-wheat bread or cheese slices.
Step 5
Offer healthier foods first. According to the U.S. Department of Agriculture's MyPyramid.gov, it can be helpful to present new, healthy foods at the beginning of meals or snacks, when your child is most hungry. Try putting out an appetizer plate of cherry tomatoes and baby carrots for your child to nibble on while you're cooking dinner. Your child's appetite may drive him to sample something new.
Tips and Warnings
- Let your child help you shop for groceries and prepare meals or snacks. Often children are more likely to eat foods they had a hand in choosing and cooking.
- Consult your child's pediatrician with any concerns you may have about your child's eating habits, nutrition or growth.
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