How to end the picky eating struggle
Last week, your child pushed
his plate of vegetables away. Today he refuses to eat your casserole. Sounds
familiar? With young children, a certain level of strictness is normal. After
all, they are trying new foods and flavors for the first time.
Studies show that about 20% of
parents say that their children between the ages of 2 and 5 are picky eaters.
Most of them will eventually outgrow this, but what is a parent to do during
this time? The first step is to understand why kids can be picky eaters.
1. It really tastes yucky.
In general, kids like sweeter flavors. Because they grow so fast, they
naturally need more high-calorie food. In addition, one in four people is born
with a gene that makes them more susceptible to bitter tastes. This may explain
why your child avoids Brussels sprouts or cauliflower.
How to handle it:
don't cut broccoli off the menu forever. Keep serving it in different forms. Try
it in soup, salad or puree. Research shows that children may have to put food
on their plate five to ten times before eating more. You can also try mixing a
new item with a tried and tested favorite. If your child loves iceberg lettuce,
add some romaine leaves. Sauce on the side can also increase your chances of
success: In one study, children were three times more likely to eat raw
vegetables when they were served their favorite sauce.
2. He is not hungry.
After about 2 years of age, children's growth slows down. Therefore, your child
may not have much of an appetite on a particular day. As long as her weight and
height are within the normal range during doctor visits, don't be alarmed when
fussy foods pop up from time to time. Children may also be reluctant to eat if
they snack and drink too often. “If kids eat crackers and juice an hour before
dinner, they won't be hungry.
How to handle it: Stick
to a regular schedule with three meals a day and snacks in the morning and
afternoon. “It helps kids eat enough by developing an appetite for food.
3. Your child wants to declare his independence. Many parents know that one of the favorite words of
toddlers is “no!”. While eating, pushing the plate away is another way she
feels in control. It's a natural part of development.
How to handle it:
Don't turn meals into a power struggle. Resist the urge to tell your child to
eat his peas. She may eventually refuse this food for the rest of her life. The
same goes for pressure or bargaining with her: You can only eat dessert if you
clean your plate.
Instead, let her make her own
decisions. You can discuss the benefits of certain products. With my son, I
explained how eating broccoli can help him achieve his goal of becoming a good
footballer.
4. Your child has health problems. This is not common, but some children are picky eaters
due to health conditions. If your child is overly anxious about food or often
refuses to sit down at the table, this could be a red flag. She may have a food
allergy or a problem with how her brain interprets information from her senses,
which is called a sensory processing disorder.
How to handle it:
Talk to your pediatrician. Indicate if your child tends to avoid foods with a
certain texture, such as crispy chips and crackers, or if he often says that he
has an itchy stomach or upset stomach.
Get used to healthy eating
In addition to addressing
specific nutritional issues, some general habits can help your child get
through the difficult feeding phase.
- Offer options.
Several different dishes on the table can prevent a meal from becoming a
battlefield. For example, if you are eating pasta, arrange the noodles, sauce,
meat, salad, and bread in a family way. Your child may get noodles with sauce,
but that's okay.
- Reduce distractions.
Children may be more interested in play than food. So turn off your TVs and
phones while eating and focus on your food.
- Avoid the “short-time cook” syndrome. If she's hungry, give her fruit to keep her going until
her next snack or meal.
- Bring the children to the kitchen. Let your kids join you as you prepare or plan meals. This
helps them feel in control and encourages them to eat what they helped prepare.
At the grocery store, they can choose fruits and vegetables to try. At home,
even the little ones can help wash vegetables, take out plates and help their
older brother set the table.
- Be a role model. Children tend to follow the example of their parents, so take with you what you put on your plate. You can also have fun trying new products. Display several dishes and have a tasting where each family member rates the food on a scale of 1 to 10.