Dealing with a picky eater can be one of the more challenging aspects of parenting. Whether it’s a toddler who turns up their nose at anything green or a school-aged child who wants a steady diet of mac and cheese, finding ways to introduce a balanced diet can feel like an uphill battle. Fortunately, there are plenty of creative strategies to encourage healthy eating habits in children who are reluctant to try new foods. Here are some innovative and fun ways to help your picky eater develop a more diverse palate from Milk & Milestones Therapy in New Jersey.
1. Involve Them in Meal Planning and Preparation
Children are more likely to eat something they’ve had a hand in making. Start by taking them grocery shopping and letting them pick out fruits, vegetables, and other healthy foods themselves. At home, involve them in meal preparation. Tasks like washing vegetables, stirring batters, and setting the table are not only fun but also give children a sense of ownership over their meals.
2. Make Food Fun
Presentation can make a world of difference. Try arranging food on the plate in an eye-catching and fun way. Creating faces or shapes with vegetables, or using cookie cutters to make sandwiches into interesting shapes, can make mealtime more enticing. You can also name the dishes based on something your child enjoys, like calling broccoli “dinosaur trees” or making a game out of eating the “colors of the rainbow.”
3. Implement a Rewards System
Consider setting up a rewards system to motivate your child to try new foods. For instance, create a sticker chart where they receive a sticker for each new food they try. After earning a certain number of stickers, they can get a non-food reward such as a small toy, a new book, or an extra half-hour of screen time. This system emphasizes positive reinforcement over coercion.
4. Educate Through Cooking Classes
Look for cooking classes aimed at children, which can be a great way to introduce them to new foods in a fun, social environment. If classes aren’t an option, you can find child-friendly cooking videos online that teach simple, nutritious recipes.
5. Serve New Foods Alongside Old Favorites
Introducing new foods alongside well-loved ones can help make them less intimidating. If your child has a few staple meals that they always eat, try adding a small portion of something new on the side. Encourage them to try it, but don’t make a big deal if they don’t eat it. It often takes several exposures to a new food before a child will try it—and like it.
6. Use Books and Stories
There are many children’s books about food and cooking that can help make eating a variety of foods a more appealing concept. Reading stories that involve characters eating and enjoying healthy foods can inspire your child to emulate them.
7. Grow a Garden
If space allows, involve your child in growing a garden. Children who grow their own fruits and vegetables are often excited to eat the products of their labor. Even a small container garden can give them a thrill of accomplishment that translates into a willingness to eat what they’ve grown.
8. Offer Healthy Snacks in Creative Ways
Snack time is a great opportunity to introduce new fruits and vegetables. Make healthy snacks available in fun and accessible ways, like apple slices with yogurt dip or carrot sticks with hummus. You can also use snack time to introduce new versions of familiar items, like banana “ice cream” made from frozen bananas.
9. Don’t Force It
Forcing a child to eat certain foods can create negative associations and battles over meals. Keep mealtimes positive and stress-free. If they refuse a dish, calmly accept it and try again another time. The goal is to encourage, not coerce.
10. Be a Role Model
Children learn by example. Make sure you are eating a variety of healthy foods yourself. Share your meals with your child and express your own enjoyment of the food. Your enthusiasm can be contagious!
11. Smoothies and Soups
Smoothies and soups can be excellent vehicles for nutrition, especially for very picky eaters. You can include a variety of fruits, vegetables, and even grains or proteins without the distinct textures or flavors that might be off-putting on their own. Experiment with different combinations to find what your child likes.
Milk & Milestones in New Jersey is Here to Support You and Your Child
Encouraging a picky eater to develop healthy eating habits doesn’t have to be a frustrating ordeal. With creativity, patience, and a bit of strategy, you can help your child explore a variety of foods in a fun and positive way. Remember, the goal is to foster a healthy relationship with food that will last a lifetime, so keep the process enjoyable and stress-free for both you and your child.
If you wonder if your child would benefit from feeding therapy for breastfeeding difficulties, bottle-feeding challenges, oral motor delays, or sensory sensitivities, call 201-401-0702 and schedule a consultation with Milk & Milestones Therapy.