How to Create a Healthy Eater From a Picky Eater

Children who become picky eaters miss out on the joys of experiencing a full variety of foods and while limiting their intake of vital nutrients. Picky eaters tend to cling to “comfort” foods that are composed of simple carbohydrates, such as white bread or macaroni and cheese and processed meats that are loaded with sodium and nitrates. You may have experienced frustration trying to get a picky eater to try new foods, but don't give up.

Difficulty: Moderately Challenging

Instructions

1. Get them to go cold turkey. It may seem cruel at first, but by eliminating all of the undesirable, unhealthy items, you remove the temptation for both of you to cave in when some resistance is met. This may include removing all junk food from the daily menu. This simple yet direct step is critical in encouraging change; You may even lose a few extra pounds in the process.

2. Make the switch. Restock your pantry with a wide variety of healthy food options. Fresh fruits and vegetables should be purchased weekly to ensure freshness and variety. Experiment with diverse choices. Your local grocer can help educate you on how to best store and prepare foods you may not be familiar with.

3. Show them their options. Place easily consumed items like apples, oranges, bananas, grapefruit, kiwi, nectarines and grapes out in the open where they can been seen and easily accessed by your children. Cut and store carrots, broccoli, cauliflower and celery in easily accessible containers in your refrigerator. Include healthy dip options such as dips made with low-fat yogurt or cottage cheese.

4. Adopt a 3-bite rule. Your picky eater will most likely not love everything you introduce them to. The key is to get them to try as much as possible to expand their palates. If after trying a new food with three full bites they still don’t like it, praise their efforts and allow them move on. Diversity is important here; make sure you also have a healthy option you know they enjoy if they reject the new food.

5. Lead the way. Most picky eaters probably had some help in developing their eating habits. You may need to ditch some of your old food phobias to reeducate your children. Be positive in your new approach to eating a wide variety of healthy foods. If you hated spinach as a child because your mother overcooked it, try it again but prepare it in a new way or, better still, eat it raw.

6. Be firm yet supportive. Present your food options with a positive attitude. Start with a few healthy options that you know your picky eaters will eat. If they resist, don’t force them to eat, but don't provide another option, either. They may go hungry for a meal or two but they will be more apt to eat what is presented to them when they realize that you are not going to budge. If you implemented Step 1, you stand a much better chance of having success here.

7. Encourage them. Banish the term "picky eater" from your vocabulary. Praise your children for being good eaters, and they will soon become good eaters. Recognize their efforts to make healthy choices. The change may not appear overnight, but, if you are diligent, you can gradually expand their menu of healthy favorites.

Tips & Warnings

• View food as your friend. Your excitement around nutrition and trying new foods will be an important factor in changing your children’s perception of eating.
• Talk to your children often about nutrition. Explain what positive effects good foods have on their bodies.
• Keep it simple when preparing foods for the first time. Many people make the mistake of overcooking vegetables or smothering them with heavy sauces to make them more palatable. Allow your children to actually taste the food and let them decide for themselves if they like it or not. Resist the urge to smother everything with cheese.
• Special care should be taken with children who may have food allergies. Discuss nutrition options with your family physician or a licensed nutritionist if you suspect a food allergy.

Resources

• The World's Healthiest Foods