Despite being pint-sized people, children can have some very big personalities and opinions. Parents know that kids have strong feelings on everything from the clothes they wear to the foods they eat.
Although not all children are inherently picky eaters, most go through phases of picky eating during their childhood development, particularly when they are toddlers. The UCSF Benioff Children’s Hospitals also says some children naturally are more sensitive to certain tastes, smells and textures, which could make certain foods less desirable to youngsters. Others may mimic their parents’ picky food tendencies. A child who has strong aversions to trying new foods can make it hard to plan meals, especially ones that include nutritious fare.
Getting kids to eat more healthy foods and be excited about them could take some time and effort. Parents can try some of these strategies to change kids’ perceptions about healthy eating.
Take the lead
Parents can model healthy heating behavior every time they sit down to a meal. Research suggests parents’ eating behaviors significantly influence their children’s food preferences and dietary habits. Given their influence, adults should choose healthy foods often enough so that the process becomes habit for the entire household.
Make it a team effort
Children may refuse foods because it gives them a modicum of control in a world where adults seem to be making all the decisions. When children are included in meal planning and shopping, they are more likely to eat foods that are healthy. While the bulk of foods should be healthy ones, a few treats or special ingredients can be thrown in every so often.
Create family meal expectations
Routines are essential to children’s well-being. By eating together as a family and serving meals and snacks around the same time each day, kids will thrive knowing what is coming next. Mealtime is a good time to talk about healthy eating habits and table manners as well, says the Cleveland Clinic. Parents can model how half of the plate should be made up of vegetables and some fruit.
Respect eating quirks
One child may only eat broccoli if it is dunked in ketchup. Another might only embrace a turkey sandwich if it is cut into triangles. Parents should pick their battles regarding food. Parents should go with the flow if kids are eating right, even if their choices are a little unorthodox.
Make it a game
Incorporate some fun into meals by encouraging children to come up with funny names for their foods, however ridiculous they may be. Make competitions of healthy eating by seeing who can eat the most vegetables during the week and earn a prize. Kids likely will respond better to these positive choices rather than ultimatums about foods they “have” to eat.
