How to be Sure Your Picky Eater is Eating Healthy!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Paper and a pen to jot down notes while reading this article!
Excitement - all that worrying about your children's nutritional health is about to end!

Step 1

Know the Details!

Before you take on feeding those kids of yours, there's some important things you need to know about why it can be so difficult. There are both physiological and psychological reasons. To start, as babies, they typically eat more because they are growing at such a rapid speed that they can't keep up with their own hunger. Feeling ravenous, they will almost always try what you put in their mouths. Once a child reaches the age of 2, the rate of growth slows dramatically. Their bodies aren't sending them the intense hunger signals they once were. Their need and desire for food is decreased. They eat to live, and while they do feel hungry at meal times - it is with less intensity. In addition, a small child has a small stomach. While we may think that at noon, he should be hungry for lunch, it's quite possible the child is still full from the snack he ate at 9am. A tiny tummy can only hold and digest so much, so fast. In addition to needing less food and having a smaller capacity for food, toddlers and young children are at an age of learning how to stand their ground. Meal time is a perfect time for them to take control of their surroundings. They know they have your attention, they know you want them to eat so badly that you'll stick around for the fight. So, how can you be sure your picky eater is eating healthy with the above mentioned things in mind?? Keep reading...
Step 2

Choose your Battles!

My children are six, four, and two years old. I know that the battles are frequent and picking which is worth it can be difficult. But, I'm telling you now - the fight over food is absolutely not worth it. This may mean that your child eats a peanut butter sandwich at breakfast, lunch and dinner for the next 6 days. That's okay!! (I'm going to tell you how to spice up that sandwich w/ nutrients they won't even know are there in Step 4.) You can still put the veggies, fruits, etc on the plate, but allow your child to choose the main dish he is eating. As long as the food you make available to him is healthy in nature, then let him choose what it is he eats. Keep the junk out of the house, give him several options from what is in the house and let him have what it is he chooses. Once you place what he's chosen on the plate, you can add a couple of healthier options to the plate. If he argues, then calmly say with a matter of fact, "Oh, you don't have to eat the green beans. I just put a couple on your plate in case you decide to try one." Don't push any further than that. If he doesn't want it on his plate, put it on a different plate and set it beside his primary plate.

Many mothers worry that allowing their child to choose what they eat now will lead to future problems with eating. It won't. Just because your child is a picky eater now does not guarantee he will remain a picky eater. I've not only been assured this through research, but also through experience with my six year old. As they grow, they start to observe and want to mimic the people around them that they admire. This means wanting to eat what their friends and family are eating. In addition, not only do their stomachs grow in size and need more food, but their taste buds also change and develop new likes and dislikes. As your child grows, you will find that he appreciates the praise you give him for trying new things. He will be eager to impress you with taste-tests when you least expect it. So, it's just not worth the fight now. Letting go of the fight over food will change the way your family interacts on so many levels. One of the greatest things about meal time is that it brings a family together. By allowing your child to choose, you are allowing your meal time to be enjoyable and beneficial for the entire family. What a gift!
Step 3

Visuals are Key!

There are two very important visual aspects to feeding your picky eater. The first is making sure that the food you place in front of your child is visually appealing. The second is that your child sees healthy foods in front of him repeatedly.

Visually Appealing: Consider what your child is drawn to as far as toys are concerned. Bright colors, pictures and objects he enjoys. Bring this concept to meal time. There are several ways to make a child's meal visually appealing. Some basic ideas are to purchase plates with characters he likes, or plates in bright, fun colors. I give my children the plates with separate little spaces for different foods. They are jungle theme, ocean theme, and I have them in the solid color that is each child's favorite. The spaces in the plates makes it easier for me to present the healthy choices without "interrupting" the main dish my child has chosen. In addition to the spaces, they are excited to see what plate they have! You can make the food visually appealing by considering what colors the foods are. Going with our peanut butter sandwich theme, I would then strive to include a green vegetable and yellow carbohydrate. Adding green and yellow brings in more visually stimulating colors. Aside from focusing on colors, you can also make shapes and pictures out of the food. A carrot smiley face, a star made out of rice, a green bean rocket ship, etc.

Make Sure Healthy Foods are Seen: Research has shown that it can take an average of 15 to 20 exposures of a food item before a child will even consider trying it. This means whether or not he's going to eat it, it is important that you include healthy options in your child's meal. Even just a few green beans, two carrots, etc. They need to be seen as an option by your child. If you are consistent about giving your child the healthy choices, they will eventually eat them. It could be months from now, but it will happen. Just make sure the way you present them is visually appealing. Remember, even if you know for sure your child won't eat it, you should still put it on his plate as an option. Having a bowl of fresh fruit on your kitchen table where it can be seen by your children is a great idea. Again, make healthy options visible!
Step 4

Creative Additions!

So he wants a peanut butter sandwich for the 27th time this week. That's okay! (Sooner than later he'll get sick of it, I promise.) Your job is to get creative by making some subtle but important additions to that peanut butter sandwich.

Wheat Germ: Wheat Germ contains 23 nutrients, and has more nutrients per ounce than any other vegetable or grain. Can you imagine?! And what you really want to hear is this; it's tasteless!!! Not only is it tasteless, but the grains are so small they can be mixed into just about any food without being detected by your toddler. I've snuck Wheat Germ right past my pickiest and most sensory aware child many times. She has no clue. I've sprinkled Wheat Germ into everything from cereal to spaghetti o' s. You can find Wheat Germ more easily now than you could before. With all the natural food sections in the grocery stores these days, finding it will not be difficult. Just give the store a call before you go looking for it. It is priced well, and one box will last you quite a while! I leave my Wheat Germ on my counter in a small tupperware container so I can quickly and subtly sprinkle it into my kid's foods at any time. I refill the container as needed. Wheat Germ is so beneficial in fact, I still put it in my six year old's food even though her picky days have passed.

Protein Powder: Protein is an essential part of anyone's diet - no matter how young or old. Our brain and heart both require protein to function properly. Unfortunately, getting adequate amounts into our children can be difficult. Protein Powder comes in all different ways. It can be purchased in fruity and creamy flavors. You can use these to make milkshakes and smoothies for your children. I use the unflavored Protein Powder and sprinkle it into my children's food, rotating it with the wheat germ. I use a Protein Powder called BeneProtein (available at Walgreens.com) which comes in a small can for a good price and lasts a long time, just as the wheat germ does. It mixes well, has no taste, sneaks right past my kids and into their bellies. Mission accomplished!

Vitamins: I know, this seems like a no-brainer. However, parents often over-look the benefits of giving their children a vitamin each day. The good news is that they have come a long way since this days of chalky-tasting Flinstone's vitamins. Now they come in gummy bears, sour worms and other bizarre shapes and flavors all catering to childr

Comments

wordstock said

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on 1/3/2009 Great article, information that I can use. Thanks 5*'s

Nemlee said

on 10/6/2008 Thanks for all the good tips

on 8/14/2008 Thanks for the tips on the picky eaters.

Another tip is to cook broccoli, puree it and add it to soups and pasta sauces, voila, they have a big batch of healthy greens and don't even know it.