Children are notoriously picky eaters, going through phases where they only want a few specific foods or are only willing to eat a certain color of food. If this sounds like your child, you may worry that he is not getting adequate nutrition to support his growth and development. If you feel that your child isn't growing as he should, talk to his doctor. In the meantime, try some new meals to get some extra nutrients into your child's diet.
Kabobs
Putting food on a stick holds appeal for many children. Use a skewer that doesn't have a sharp point. Mix up the ingredients you thread onto it to offer a variety to tastes and nutrients. In an interview by "Scholastic," Linda Piette, R.D., a pediatric nutritionist, notes that offering a few choices increases the odds that your child will eat one or a couple of them. Try lean meat, chunks of fruits and vegetables and cheese cubes. Be sure they don't pose a choking hazard for a younger child. Offer hummus, yogurt, peanut butter or guacamole as dips. These options offer vitamins A and C, protein, fiber, calcium and heart healthy fats.
Spaghetti
Spaghetti is a child-friendly food that many parents have success with feeding to a picky child. Use whole-grain pasta to increase your child's fiber intake. This will fill her up and promote healthy digestion. Be sneaky with the sauce by incorporating extra vegetables. Try shredded carrots, zucchini or yellow squash. Another tricky move is to blend some pureed baby food vegetables into your pasta sauce. Your child won't know they are there, but you will be ensuring that the spaghetti she decides to eat is as nutrient-dense as possible. "Parents" magazine recommends these tips for macaroni and cheese, too.
A Sampler Tray
When it comes to picky eaters, Piette advises offering a measure of control to your child regarding what she chooses to eat. This makes a sampler tray an ideal way to get some nutritious food into her, while also allowing her to make her own meal choices. Put a variety of healthy options on the tray and let her place her choices on her own plate. Try sliced apples, avocado chunks, low-fat cheese, sliced bananas, hard-boiled eggs, dry cereal, cooked pasta, carrot sticks, grape tomatoes or cucumber slices. Try putting out a few you know your child will eat and a few new ones that might entice her to try something new.
Pizza
Most parents can get their children to eat pizza, but many versions are too high in fat, calories and salt to be considered healthy. It is simple to remedy this by making your own pizza at home. Allowing your child to help you shop for the ingredients and prepare the pizza increases the odds that he will try one that is different from what he is used to, according to Piette. Use a whole-grain crust and low-fat cheese. In place of processed meats, try pineapple, sliced tomatoes, basil leaves or eggplant slices. This will increase the vitamin and mineral content of the meal without overloading your child on salt, fat and calories.
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