How to Handle Picky Eaters in the Family Without Being a Short-Order Cook

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According to Tara Marklin, each of her three sons has unique eating habits. Her eldest son enjoys a variety of foods, the middle son prefers vegetables but has strong opinions on other foods, and the youngest son prefers a diet of oxygen and mac and cheese.

Marklin, who resides in Chamblee, Georgia, mentioned that ensuring her family can come together for a satisfying and healthy meal amidst the challenges of after-school activities and work schedules requires a significant amount of effort.

A recent survey revealed that while Marklin prepares a single meal for the entire family, there are various approaches people take to cope with the stress of dinnertime.

If their children don’t like the food everyone else is eating, 3 out of 5 parents will prepare something different for them, as revealed by data from the University of Michigan Health C.S. Mott Children’s Hospital National Poll on Children’s Health.

Dr. Susan Woolford, co-director of the Mott Poll, expressed concern over this practice, noting that the alternative options are usually less nutritious than the family meal being served.

Hand opening a frozen pizza

Hand opening a frozen pizza

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The survey focused on over 1,000 parents of children aged 3 to 10, a crucial stage for forming healthy eating habits, according to Woolford, a Mott pediatrician and associate professor specializing in preventing and treating childhood obesity.

Introducing new foods to picky eaters can be a challenge, but it's important to offer a variety of nutritious options. A replacement meal of chicken nuggets or pizza may be tempting to make sure your kids don’t go hungry, but there are better ways to feed children while giving them more nutrients.

It's common for young children to not want to try new or unfamiliar foods, but that doesn't mean you should give up, according to Woolford.

She mentioned, "Even if your child seems to dislike a lot of vegetables, it's still important to include them in meals. Their taste preferences will likely improve with time. This is just a phase that will eventually pass."

Experts suggest that it may take around 20 tries for a child to start liking a new food. So, keep offering them different foods and don't be disheartened if they initially show a dislike towards it.

To introduce your children to new foods, involve their senses, advised Natalie Mokari, a dietitian from Charlotte, North Carolina. Encourage them to smell, touch, and observe the color of the food.

She added that you can discuss the vitamins and minerals found in the food and the benefits they offer for their body.

Mokari suggests having healthy backup options that your children enjoy on hand after they try something new, so you don't have to make a completely different meal.

The child decides

You can also make the more nutritious options more appealing by putting some control into the children’s hands, Woolford said.

Parents should provide options and let the child decide, according to Woolford. For example, if your kids don't like brussels sprouts but enjoy salad, they can choose to have that instead.

It may also be a good idea to get your kids involved in picking out vegetables at the store and having them assist with meal preparation. This can help them feel more enthusiastic about the food. Let's move away from the clean plate club.

If you remember being a kid and having to sit at the dinner table staring at cold vegetables you didn't want to eat, you know that it doesn't make them any more appetizing.

It's important for your kids to be open to trying new foods, but it's also important not to push them to eat a large amount of something they dislike. According to Woolford, this approach can actually have negative consequences.

Pushing food too hard can create a negative relationship with food. This can lead to viewing vegetables as punishments and making taboo foods even more desirable, according to Mokari.

Requiring children to finish everything on their plate may cause them to ignore their natural cues of hunger and fullness, as pointed out by Woolford.

When it comes to nutrition, it's crucial to pay attention to the signals our body sends us. Knowing when we are hungry and when we are full is key to maintaining a healthy diet.

Just like how vegetables should not be seen as a punishment, dessert should not be viewed as a reward. According to Woolford, this type of motivation can often have negative consequences.

"We're creating a negative cycle where the child may end up preferring dessert over healthier foods like broccoli or vegetables that are supposed to be eaten for their nutritional value," she explained.

Kids may learn to eat just a few bites of dinner in order to save room for dessert if they know it always comes after dinner, according to Mokari.

It is recommended by Mokari to not have dessert every night or use it as a reward for good behavior, but rather offer it occasionally. Instead of always having a sugary treat after dinner, offering a random dessert like a popsicle in the middle of the day could be a fun alternative for kids.

Marklin, a mother of three boys, shared that she has adopted a more relaxed approach to eating strategies. She emphasized the importance of keeping her children happy, nourished, and well-fed, rather than obsessing over every detail.

She explained that her focus is on teaching her children to listen to their bodies and providing them with nutritious foods that will give them the energy they need. Marklin noted that her boys are growing, happy, and healthy according to their pediatrician's assessments. She mentioned that she chooses to prioritize her battles wisely in this aspect.

Editor's P/S:

The article highlights the challenges and strategies surrounding family mealtimes, particularly in managing picky eaters. While it's important to offer nutritious options and avoid creating negative associations with food, it's also crucial to prioritize the well-being and happiness of children. Parents should focus on providing a variety of healthy foods, involving kids in meal preparation, and allowing them to make choices within reason. By fostering a positive and relaxed approach to eating, parents can help their children develop healthy habits while maintaining a harmonious family mealtime experience.

Furthermore, it's essential to recognize that children's eating preferences can change over time. Introducing new foods repeatedly and engaging their senses can help expand their palate. Parents should also avoid using food as a reward or punishment, as this can lead to unhealthy associations and behaviors. By creating a supportive and encouraging environment, parents can empower their children to make informed choices about their food consumption and foster a lifelong love of healthy eating.