By: Shanna McGinnis, MD, FAAB
Next to toilet training and bedtime, mealtime struggles are one of the most common and challenging parenting topics I address in my office. Although most prevalent during the toddler and preschool years, picky eating habits can persist through adolescence and into adulthood. Since kids eat 3 meals and 1-2 snacks per day, parents are often exhausted from dealing with the nearly constant battle of trying to get their kids to eat healthy and nutritious food. It is not uncommon for me to see a toddler who survives on chicken nuggets and cheesy crackers or a teenager who eats ramen noodles 4 nights a week for dinner. Below are some practical tips to help broaden your child’s food repertoire.
The Basics
Set a good example by eating a variety of healthy foods in front of your children. Take it a step further by eating something you do not like or do not eat often.
Have scheduled times for meals and snacks. Always sit down at a table to eat and/or drink and eliminate all electronic distractions (TV, phones, etc.). Do not allow snacking or grazing between meal and snack times.
Ensure that your children are hungry at mealtimes. Encourage physical activity and do not allow your kids to fill up on fluids or snacks prior to mealtime.
Establish some rules and expectations. These may include staying seated until being excused and not making negative comments about the food. Learning these lessons at home will make dining out or visiting friend’s homes for dinner more enjoyable for your family and others. We have a “no thank you bite” rule at our house. Everyone, even mom and dad, must take a bite of each food served. The goal of this rule is to discourage the children from making judgements on foods based on their appearance or a previous experience.
Offer choices, but ensure they are equivalent. For example, allowing a child to choose between an apple or an orange for a snack is acceptable, but giving them the option for a sugary treat instead of fresh fruit is not. If the child refuses both options and asks for something else, tell them that they do have the option for no snack at all. Do not feel guilty if they choose to not eat; you are not withholding food from your child, but rather, teaching them how to make healthy choices. Another meal or snack opportunity will come in a few hours and you can almost guarantee that they will eat whatever you give them.
Culinary Creativity
Presentation makes a big difference. Placing food on skewers to make kebabs creates a fun dish that children will enjoy eating. Use cookie cutters to cut sandwiches, cheese, fruits, and vegetables into fun shapes. Topping a casserole with Goldfish crackers makes it more appetizing to a young child.
Hide vegetables in dips, sauces, soups, and stews. Sometimes chopped vegetables are easily recognized and removed. Try shredding carrots, zucchini, or other vegetables so they cannot be distinguished.
Put a twist on foods your child already eats. Some examples are adding new toppings to pizza or sandwiches or placing meat, cheese, and vegetables into a tortilla to create a wrap.
Mealtime Fun
Incorporate some fun into your meals and snacks. Simply giving a food a fun name may make your child more willing to try it. A mom in my office recently shared an idea with me. She makes fruit and spinach smoothies for her son and calls them “Hulk Smoothies.”
Theme nights are another fun way to get kids to try new foods. Some examples would be making gumbo as part of “The Princess and the Frog” night or cooking pumpkin soup during the fall.
Change things up a bit. Have a weeknight picnic, inside or out, when your kids are not expecting it. Many kids eat breakfast well; try serving it for dinner for a change.
Family Affair
Involve the kids in meal planning. They are more likely to eat a meal they choose.
Take the kids to the grocery store or farmer’s market with you. Let them choose some new fruits or vegetables to try. Meeting the farmer who grew their food will enrich the experience. Better yet, start your own garden at home.
Prepare meals together. Get the children involved, regardless of their age. Preschoolers can only help with small tasks while some teenagers may be capable of preparing a complete meal. Either way, they will possess a sense of accomplishment about the meal and be more likely to eat it.
Following these tips will be challenging at times, but the end goal is worth it. Be sure to schedule regular check-ups with your pediatrician. One of the reasons for these annuals visits is to monitor growth. If you are concerned that your child is not eating properly, be sure to address it with your doctor. He or she may have more individualized advice for your specific situation. Happy eating!