Picky eaters can make mealtimes hectic. Concerns about wasted food and about whether your child is eating enough “good” foods, not too many “bad” foods (or even enough food at all) are common challenges. Ensuing power struggles can make mealtimes a drag. And planning around your child’s preferences can be almost impossible.
1. Shift Your Perception
The first step for exhausted parents is often a shift in perception.During the preschool years, slowed growth (in comparison to the fast growth seen during infancy and toddlerhood) can impact dietary intake. So can psychological changes like developing a sense of independence.
Phrases like “you must eat three more bites” become common. This may lead to an escalating cycle of disagreement between you and your child.
In some situations, this escalating cycle of pressure and refusal may also lead you to withdraw your efforts to entice your child to eat, catering to their preferences and allowing poor dietary habits to prevail.
Rather than viewing children as non-compliant, we can recognize this show of independence at mealtimes as completely appropriate for their age. Your child will be discriminating based on newly recognized qualities of foods such as taste, texture, presentation and familiarity.
2. Accommodate, But Don’t Cater to Them
Accommodating your child’s preferences during mealtimes is a win-win: They exert some independence, while also eating the food you have prepared.3. Have Children Taste New Foods
Don’t pressure your child to eat foods they don’t like. It is OK if your child doesn’t like broccoli.4. Model Healthy Eating
Eating with your child when offering new foods is also important. You can’t expect your child to eat veggies if you don’t eat them either. Children with parents who model healthful eating habits have been reported to be less “picky,” to be more likely to try disliked vegetables and to eat more fruits and vegetables.5. Kids Make Great Sous-Chefs
Getting the whole family involved in meal preparation can relieve mealtime stress.You don’t have to do it on your own. Have your child wash foods while you chop, or set the table while dinner is in the oven.
By allowing your child to develop their own taste, preferences and enjoyment of healthful foods, family mealtimes will be more enjoyable in the short-term and your child’s diet will be better over the long term.