Tips for dealing with a picky eater

If you find yourself with a tiny culinary critic, take heart – you are absolutely not alone! “Picky eating” is a completely normal and often temporary phase, especially as babies become toddlers and assert their independence. It’s a testament to their growing personalities! Instead of battles, let’s embrace a positive and patient approach to nurture adventurous little palates and make mealtimes joyful for everyone.

Here are some optimistic strategies to gently guide your picky eater towards a world of delicious possibilities:

1. Embrace the “Parent Provides, Child Decides” Philosophy: Your role is to offer healthy, varied options at regular mealtimes in a pleasant environment. Your child’s role is to decide what and how much they eat from what’s offered. This takes immense pressure off both of you and builds trust.
2. Patience and Persistence are Golden: It can take 10, 15, or even 20 exposures to a new food before a child accepts it! Don’t give up after one refusal. Continue to offer small amounts of a disliked food alongside familiar favourites. Every exposure, even just looking or touching, is a step forward.
3. Create a Positive Mealtime Atmosphere: Make mealtimes a happy, relaxed, and social occasion. Turn off screens, remove distractions, and focus on connecting as a family. Avoid pressure, begging, bribing, or punishing, as this can create negative associations with food. Keep conversations pleasant and light.
4. Involve Them in the Process: Even little ones can “help” with food! Let them pick out a fruit or vegetable at the grocery store, wash produce, or stir ingredients (with supervision, of course). When children have a hand in preparing food, they’re often more excited to try it.
5. Small Portions, Big Successes: Overloading a plate can be overwhelming. Offer tiny, manageable portions. You can always offer more! Praise any interaction with new food – a lick, a sniff, a tiny bite. “Wow, you touched the broccoli! That’s fantastic!”
6. Be a Role Model: Your baby learns by watching you! Eat a variety of healthy foods with enthusiasm. If you’re enjoying your colourful plate, they’re more likely to be curious and want to emulate you. Avoid making negative comments about foods you dislike.
7. Creative Presentation is Fun: Make food appealing! Cut sandwiches into fun shapes, arrange vegetables into a smiley face, or offer different colours and textures on the plate. Sometimes, how food looks can spark curiosity.
8. Dip It! Many kids love to dip! Offer healthy dips like hummus, yogurt, or a mild sauce with vegetables or fruit. This can make trying new foods a playful adventure.
9. Don’t Be a “Short-Order Cook”: While it’s tempting to make a separate meal for a picky eater, try to avoid it. Offer one family meal with at least one “safe” food you know they’ll eat. If they don’t eat much, that’s okay. They’ll have another opportunity at the next scheduled meal or snack.
10. Manage Snacks and Drinks: Ensure your child is genuinely hungry at meal times. Limit grazing between meals and avoid letting them fill up on milk or juice too close to mealtime. Water is always a great choice for thirst between meals.
11. Check for Underlying Issues: While most picky eating is developmental, if you have significant concerns about your child’s growth, energy levels, or if they’re refusing entire food groups, always consult your pediatrician or a paediatric dietitian. They can rule out any medical reasons or provide tailored strategies.

Remember, this phase is a journey, not a sprint. Celebrate the small victories, maintain a positive attitude, and trust that with consistent, loving guidance, your little one will continue to explore and enjoy a wonderful variety of foods. Their unique tastes are part of what makes them so special!