Dinnertime war -- an experience all parents would rather avoid. Instead of using deception or bargaining with children to eat well, employ ways to make kids eat and enjoy new, healthier foods. Don't worry -- picky eating is a natural part of growth and development that fosters independence while illustrating the child's ability to make choices. Helping them eat healthy now will pay off big as they grow into healthy adults who know their nutrition facts.
Step 1
Stop snacks around mealtime. This includes sugary juice drinks and the seemingly harmless handful of gummy bears. Let the child work up an appetite as mealtime approaches -- hungry kids might be more willing to try anything on their plates.
Step 2
Eat foods together. If junior is the only one with a heaping pile of broccoli on his plate, he might wonder why dad doesn't have to eat the greens as well. Discuss the shapes, textures and new tastes rather than merely forcing kids to eat the new food unprepared for the assault on their little taste buds.
Step 3
Present healthy foods one at a time and be prepared to remain persistent. The Department of Agriculture suggests it can take up to 12 presentations before a child will try, and enjoy, the taste of a new food. If the raw veggies were a flop, next time, try steaming them and adding a fun cheese dip.
Step 4
Limit the child's unhealthy choices and package up the healthy ones. Snack time might consist of a bag of chips or a couple of cookies because they are convenient. Instead, buy limited quantities of these unhealthy treats and slice up carrots, tomatoes and celery, then put them in convenient snack-size baggies for easy access.
Step 5
Make healthy food fun. It might be daunting, trying to compete with those fast food toys and goodies at first, but most kids appreciate pretty presentation, dips and sauces. A child might prefer a sticky bun to a piece of whole wheat toast unless said toast is cut into the shape of a pumpkin or a smiley face.
Tips and Warnings
- Try to avoid using unhealthy foods as a reward. A hug or word of appreciation works just as well.
- Discuss any nutrition concerns with a pediatrician. Most children will obtain all the necessary nutrients they need to grow and learn, but some seriously picky eaters might need professional help.
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