Do you have a picky child or a spouse that is a picky eater?  I deal with both a husband and a child that are picky eaters. It can be quite frustrating to prepare meals that everyone will eat. I’m also concerned as I’m sure you are too if these picky eaters are getting enough nutrients.  Here are 10 tips for handling your picky eater and keeping things calm at mealtime.

1. Set a good example – If you eat a variety of healthy foods, eventually your child is likely to do the same. Even if you are the only person who likes a certain vegetable, keep serving it along with some other choices.  It may take 8-10 times before a child will actually like a new food.
2. Hide the veggies – It’s easy to chop up some vegetables like green pepper, broccoli, carrots and zucchini and add it to sauces, soups and casseroles. I also like buying pasta that is made out of veggies. I really feel like I’m fooling my picky eaters then.
3. Don’t force feed – If your child isn’t hungry, don’t force them to eat a snack or meal. Also, don’t force your child to clean their plate.  This can actually set them up to overeat throughout their life.
4. Serve small portions – to avoid overwhelming your child and this gives the child an opportunity to ask for more food.
5. Dips – serve veggies with a favorite dip or sauce. You can even cut veggies into different shapes with cookie cutters to make things more interesting for younger children.
6. Grocery store help – Ask your child to help you select different fruits and vegetables that they would like to try.  You may see them becoming less picky if they have a say in what makes its way to the table.
7. Let your child help prepare the meal – just like helping to pick out a new food, helping to prepare it may make a picky eater more likely to actually try the food.
8. Turn off electronic gadgets – Your child can focus on eating without the TV blaring in the background or playing on a phone or tablet during mealtimes.
9. Don’t withhold dessert as a reward for finishing their meal – Withholding dessert sends the message that the dessert is the best food and might increase their desire for sweets. You might decide to select one or two nights a week as dessert nights.  You can also redefine dessert as fruit, yogurt or other healthy choices.
10. You are not a short order cook­ – I really think this one of the most important tips.  I beg you to only prepare 1 meal.  If your child doesn’t eat it then they will survive not eating one meal or do what works in our house.  I let my kids prepare something that they want to eat. Most times this is a bowl of cereal, but my kids know that I am not cooking anything else. You eat what is on the table, fix yourself something or don’t eat. Encourage your child to stay at the table with the rest of the family even if they choose not to eat.

Although your child’s eating habits won’t change overnight, as long as you keep preparing healthy meals and set a good example all these small steps can help promote a lifetime of healthy eating.

Healthy Regards,
Stacy