Got a picky eater? Don’t panic, we’ve got you covered
Getting kids to try new foods requires more than just making demands
If your child blanches at bananas and gives broccoli a wide berth, mealtimes can turn into power struggles between your child and vegetables. Or meat. Or even grains (“why are there seeds on this bread?!”).
Daina Kalnins, director of clinical dietetics at The Hospital for Sick Children, has some tips on how to manage your demanding diner.
All kids can be choosy about what they eat. What defines a picky eater?
When parents refer to their child as a picky eater, it’s usually because they’re worried she isn’t getting the amount or variety of food they deem appropriate. But often the frustration is unidirectional; the child may not be picky, she’s just learning what she likes and doesn’t like to eat.
For the first two years of a child’s life, parents have control over what and how often she eats. But once she has a little autonomy, it’s perfectly normal developmentally for that child to acquire likes and dislikes when it comes to food. It can take parents time to realize they need to work with their toddler to understand her preferences.
Also, it might help parents to know it’s part of normal development for a child to appear to eat less after age two. Because rate of growth slows down at that age, you might see a decrease in the amount your child eats simply because her appetite isn’t as great.
How can I get my child to try new things?
I always say to families: Smile.
Make trying new things fun. Maybe you introduce your child to the new food at the grocery store, then let her help you prepare it at home.
You don’t want to get into a habit where you put new food in front of your child and demand she eat it. She is developing, and you want to avoid getting into a power struggle where you’re forcing her to eat something.
Also — and this is a big one — enjoy the food together. Rather than simply watching your child try something, eat together. A lot of parents tell me they feed their children, put them to bed, then enjoy having their own dinner without the kids. Well, that doesn’t work.
Let’s talk about mealtimes — how can I make them more enjoyable?
In addition to encouraging families to eat together as much as possible, my message to parents
would be to ensure there’s a healthy selection of food available at each meal. And that means a protein, some grains, and fruits and vegetables. I really believe parents need to be educated about nutrition. It’s important to understand what a well-balanced meal looks like because you’re setting the example.
So, at mealtimes you provide a variety of healthy foods, and then it’s up to your child to decide what and how much of what’s on offer she’s going to eat. If she chooses nothing from what’s on offer (which, hopefully, is unlikely), that doesn’t mean she gets a special different meal made just for her.
With older kids who can serve themselves, instead of serving individual plates, try presenting the meal like a buffet or familystyle. Put the food in serving dishes and encourage kids to help themselves from each
dish. You might be surprised at the variety and amount they put on their plates.
What can I do If my toddler keeps refusing veggies?
Keep trying, but don’t turn it into a fight. Repeated exposure often works. Research has shown it can take from 10 to 15 times before children accept a certain food. If you keep exposing children to the rejected food, they may surprise you one day by picking it up and eating it
You could also try preparing certain veggies differently. Some kids prefer cooked, while others like their vegetables raw. Texture can be a big deal to kids, so pay attention to what they say about the food they’re rejecting — is it too mushy or too crunchy?
Parents of picky eaters tend to think their kids eat nothing. But often you find they’re actually meeting their energy needs. Your child may not be consuming all the foods you’d like, but her energy needs are likely being met.
If my child isn’t getting enough nutrients, how would I know?
If your child is consistently rejecting a whole food group, I would pay attention to that. For example, if she’s not eating proteins — meat and fish — she may not be getting enough iron, which would be a concern. Iron is one of the nutrients children need as they grow and may be deficient among kids who don’t eat meat.
If kids don’t have enough exposure to fruits and vegetables, they may not be getting enough fibre. And that could affect their bowel habits and contribute to them feeling generally unwell.
In terms of what to look for, if your child is very thin, isn’t keeping up with her friends, is tired all the time and having trouble sleeping, these could be signs she’s not getting enough nutrients.
If you sense something’s not right, check in with your healthcare provider. Look at the growth chart to see if her pattern of growth has fallen off. If there is a problem, your physician may recommend doing blood work to check your child’s iron status and evaluate from there.
Every two weeks, Healthy Kids will feature questions about childhood health issues answered by professionals from SickKids. Email your questions about nutrition, common ailments, mental health or growth and development to healthykids.to@gmail.com. We will try to feature as many questions as possible. Always consult your family health-care provider with specific health concerns. Torstar, the Star’s parent company, is in a fundraising and educational partnership with SickKids Foundation to help raise $1.5 billion for new facilities.