Teaching your child to be a good eater starts in early childhood, even before your child is born. Limiting the foods you eat and being a poor role model increase the likelihood that your child will be a picky eater. Cooking the right foods and using the right tricks can encourage your child to eat well.
Your Diet
Cook and eat many different foods when you are pregnant and while you are breastfeeding. According to an article by registered dietitian Debra Waldoks on the Super Kids Nutrition website, children's food preferences develop in utero. Also, your breast milk transfers the flavors of the foods you eat to your child. Therefore, your child may only want foods that you expose him to when you are pregnant or breastfeeding. To prevent your child from learning to avoid foods that you dislike, cook alternative foods from the same group. For example, cook peas and broccoli if you dislike peas; eat broccoli as you give peas to your child.
Food Groups
Feed your children four basic food groups daily; the groups include fruits and vegetables, starchy foods, protein-rich foods and dairy, according to an article written by registered dietitian Judy More and published on the Baby Centre website in October 2008. Vegetables are easy to cook, but often children refuse to eat cooked vegetables. Have your child help you pick vegetables out at the store to develop a connection. Be patient; it may take more than 10 tries before your child eats a vegetable. Offer cooked, starchy foods like couscous, rice and pasta. Once or twice a day, give your child cooked protein foods like meat or lentils, recommends More. Top off meals with cheese to include dairy for calcium.
Enticement
Cook with spices to entice your child to try new foods. Use mild spices and herbs, such as mint, cinnamon and vanilla. Spices with a little heat might be good for toddlers and older children, according to "Parenting" magazine. Bring your child into the kitchen as you cook, even if he is not ready for solid foods yet. The smell can make him more willing to taste new foods later on. Once you introduce solid foods, give him a new food every two to three days, recommends Waldoks. Never give up; you may have to wait for adolescence before your child tries certain foods.
Solid Foods
Always cook fish and eggs thoroughly to avoid food poisoning. Do not feed toddlers too many oily fish dishes, such as trout, eel, salmon and mackerel. These fish may have traces of toxins in them, which could build up in your child's body and cause health issues over time. Feed oily fish to girls no more than twice a week and to boys no more than four times a week. Large fish such as shark and swordfish may contain high levels of mercury; avoid them completely.
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