Q We have two children ages three and eight who are both picky eaters. Do I cook separate meals for each of them? I’m wondering why children and adults become picky eaters.
A There are a variety of reasons kids become picky eaters. Often toddlers want to be independent and in control. Some kids don’t like strong flavors or anything crunchy. Also, younger kids watch their older siblings for cues. If the older child is picky about foods, often the younger one will mimic this behavior.
Here are some updated tips for helping ease kids out of the picky eater phase.
- Don’t be a short order cook. Fix one meal for the family. Cooking special meals for children can exacerbate the situation.
- Serve new foods in small amounts for at least 15 days. Studies have shown that after 10 -15 days, kids will begin to incorporate and enjoy a new food.
- Don’t bribe your kids to eat or punish them if they don’t eat. If a child refuses a food, don’t offer something else. Bribing and/or punishing encourages picky eating.
- Involve your kids in meal planning and cooking to help build their appreciation of many types of foods.
- Use what nutritionists call food bridges to introduce new foods with similar color, flavor and texture. For example, if a child likes pumpkin pie, try mashed sweet potatoes.
- Have a three meal and three snacks schedule. If a child skips a meal, there is a scheduled snack later when they are hungry.
- Hide vegetables in food and drinks. Spinach can be hidden in a smoothie. Spinach is a calcium source that kids need to build bones. Spaghetti can hide small pieces of celery, peppers, onions and carrots. Dips for vegetables or crackers can contain vegetables too.
- Teach your kids to use the “No, thank you bite” approach when trying a new food. In this model, kids need to take at least one bite of a new food and then after are free to say “No, thank you.” That way your kids are trying a new food and are also learning to be polite.
Betty Richardson, PhD, RN, CS, LPC, LMFT, is an Austin-based psychotherapist.
