If your child is a picky or a reluctant eater, don't panic. As long as she's showing normal progress on her growth charts and has enough energy for a normal day's activities, she's probably getting enough to eat, even if it seems like she's eating nothing but chicken nuggets or cheese cubes. Many children go through a picky period. Still, if you want your child to develop a healthful, balanced diet, you can start her in the right direction.
Timing
Most kids need three meals and two to three snacks per day. You don't have to set a timer, but plan to serve that food to your child at the same general times each day, and give your child a 15-minute warning so he can transition from playtime to mealtime. Sometimes children are so hyped up or worn out from playing that they don't eat, so a little transition time can improve their appetite, according to the American Academy of Family Physicians. To stay on schedule even when you're running around, keep a stash of healthful snacks in your bag, recommends registered dietitian Julie Burns at Parents.com.
Method
Children often need to try a new food several times before they'll eat it, so don't worry if your child refuses broccoli time after time. Just keep offering. To make new foods more palatable, let your child get familiar with them. Give her the opportunity to smell and hold them at the store or farmers market and allow her to help clean, prepare and cook them. The more you involve her in the food selection and preparation, the more likely she is to try them. Also consider serving new foods with foods your child already enjoys, offering them with ketchup, ranch dressing or other dipping sauces your child likes. You can also use cookie cutters to serve them in fun shapes.
Considerations
Make it easy for your child to concentrate on meals by turning off the TV and other distractions. Resist the urge to cook separate meals for your child. Instead, serve a variety of foods, including at least one you know your child will eat, and allow your child to serve himself. Your child's stomach is small, so don't push him to keep eating if he says he's full. For the same reason, be wary of giving him too many sweetened beverages during the day. High-calorie drinks can fill his tummy so he doesn't have room for food.
Warning
If your child isn't eating well and his growth seems to be stalling, he frequently gets too tired or lethargic to engage in regular playtime during the day or you're just plain worried and need reassurance, talk to your child's pediatrician. Usually, your child's eating habits are nothing to worry about, but it is possible for a child's eating habits to negatively affect his growth. Your pediatrician can examine your child for potential allergies or underlying health conditions that could be causing his eating problems.
References
- American Academy of Family Physicians: When Your Toddler Doesn't Want to Eat
- Weight-control Information Network: How Can I Help My Child Eat Better?
- Minnesota Dept of Health: How Do I Get My Child to Eat? (pdf)
- Parents: 15 Ways to Get Your Kids to Eat Better
- MayoClinic.com: Children's Nutrition: 10 Tips for Picky Eaters
