TOTS & TYKES
PICKY EATING in an older tot
You’ve just prepared an Instagram worthy meal, and you hear the dreaded words “yucky” before your little one even takes one bite. Does this sound familiar? Perhaps your tot is stuck in a rut of having a few go-to food choices, while refusing everything else offered. You are not alone! It’s hard not to get frustrated or discouraged when new foods are continually rejected, but this is quite typical behavior for this age group. Here are some tips to help you navigate a picky eating streak, while encouraging your little one to expand his repertoire.
Tips to help: Keep in mind the division of responsibility - parents provide, children decide. It’s your job to provide a balance of healthy meal and snack options, but it’s up to your child to determine how much or IF he will eat at all. Offer smaller portions at meals. You can always offer more later, but too much at once can be overwhelming to tiny tummies.
Involve kids in the meal planning and prep - let them pick out a fruit or vegetable at the store. When it’s time to prepare it, let them help prep it from start to finish. Kid friendly tasks can include washing, combining, mixing, etc. It’s more likely they’ll want to sample something new if they had a bigger hand in the preparation.
This tip is from our Happy Mama Mentor Angela, RD, CBS and mom to Parker, Hadley & Emma Also available to chat at: happyfamilyorganics/chat
Tips to help (cont.): Toddlers thrive on routine. Structured meals and planned snacks are best. Avoid an allday grazing pattern, which can contribute to “pickier” eating at actual mealtimes. Keep your tot active! Toddlers also need a good dose of daily physical activity. Being active can help work up an appetite, leading to a more adventurous palate at meals. Keep the meals distraction free. Turn off the TV, put the phones away, and keep toys off the table. Limiting distractions keeps the focus on the food. Eat together. You are the best role model for your little one. Have family meals often. Your tot may be more encouraged to eat new foods if he sees the rest of the family doing so. Limit 100% fruit juice consumption to no more than 4 ounces per day, and milk to 16-20 ounces per day. Too many caloric drinks can fill up your tot’s tiny tummy and decrease his appetite at mealtimes.
As hard as it can be with a picky eater, keep mealtimes stressfree. Children feed off our emotions. A calm, relaxed eating environment is more beneficial. Remember, eating should be an enjoyable activity. Steer clear of phrases like “just one more bite” or, “if you eat your broccoli, you can have that cookie later.” Bribery, coercion and using certain foods as rewards can backfire and contribute to more selective eating preferences. Offer foods in different forms for variety. Steamed carrots weren’t a hit? Toss them with a bit of olive oil and roast them. Your child may enjoy certain preparations more than others (just like we do!) Picky eating can feel like a rite of passage into older toddlerhood! Stay positive and don’t give up. Keep offering those healthy foods, even if they’re rejected. This is so important in letting your child know that these foods are a part of regular meals. The more they are presented to your child, the more likely he will be to try them out!