From Picky Eaters to Healthy Eaters: Strategies for Success:

As a parent, it can be challenging to get your picky eaters to try new foods, let alone eat nutritious meals on a regular basis. You might feel like you're constantly struggling to get your kids to eat their vegetables, or worried that they aren't getting the nutrients they need to grow and thrive. But introducing nutritious meals to kids is crucial for their overall health and development. In this post, we'll explore strategies for helping picky eaters develop healthy eating habits and learn to enjoy a variety of nutritious foods. We'll cover topics such as involving kids in the meal planning and preparation process, offering a variety of healthy options, making mealtime enjoyable and stress-free, and being a role model for healthy eating.

II. Strategy #1: Involve kids in the meal planning and preparation process

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One effective strategy for getting picky eaters to try new foods is to involve them in the meal planning and preparation process. When kids have a say in what they eat and how it is prepared, they are more likely to be interested in trying new things. Here are a few ways to involve kids in the kitchen:

• Invite them to help with grocery shopping and allow them to choose a new fruit or vegetable to try.

• Encourage them to help with meal prep, such as washing produce, stirring ingredients, or setting the table.

• Have them assist with simple recipes, like smoothies or muffins, which allow for creativity and experimentation.

• Set up a "kids' choice" night where they get to choose the menu and help prepare the meal.

1. offering students more menu choices.
2. adapting recipes to improve the palatability and/or cultural appropriateness of foods.
3. providing pre-sliced fruits; 
4. rewarding students who try fruits and vegetables; 
5. enabling students to have sufficient time to eat with longer (~30 min) lunch periods
6. having recess before lunch, and 
7. limiting students’ access to competitive foods during the school day. 

Involving kids in the meal planning and preparation process not only helps them become more adventurous eaters but also teaches them valuable life skills and can be a fun bonding activity for the whole family.

The research evidence supports the following strategies to increase school meal consumption: 

Why this works:

• There are several reasons why involving kids in the meal planning and preparation process can be an effective strategy for getting picky eaters to try new foods:

  1. Sense of ownership: When kids have a say in what they eat and how it is prepared, they feel a sense of ownership over the meal. This can increase their motivation to try new foods and expand their taste preferences.

  2. Curiosity and interest: Kids are naturally curious and love to learn new things. Involving them in the meal planning and preparation process can spark their interest in trying new foods and learning about different flavors and ingredients.

  3. Positive associations: When kids are involved in the process of preparing a meal, they are more likely to form positive associations with the food and view it in a more favorable light.

  4. Life skills: Participating in the meal planning and preparation process helps kids develop important life skills such as following instructions, measuring ingredients, and using kitchen tools safely.

  Overall, involving kids in the meal planning and preparation process can help them become more adventurous eaters and foster a positive relationship with food.

• Ideas for involving kids in the kitchen:

• Here are some ideas for involving kids in the kitchen and getting them interested in trying new foods:

  1. Invite them to help with grocery shopping and allow them to choose a new fruit or vegetable to try.
  2. Encourage them to help with meal prep tasks such as washing produce, stirring ingredients, or setting the table.
  3. Have them assist with simple recipes such as smoothies, muffins, or grilled cheese sandwiches, which allow for creativity and experimentation.
  4. Set up a "kids' choice" night where they get to choose the menu and help prepare the meal.
  5. Take them on a field trip to a local farmer's market or grocery store and let them explore and sample new foods.
  6. Grow your own herbs or vegetables in a kitchen garden or window box, and involve kids in the planting, watering, and harvesting process.
  7. Encourage kids to try new foods by setting a good example and trying new foods yourself.
  8. Make food fun by cutting fruits and vegetables into interesting shapes or creating food art.
  9. Use books, TV shows, or cooking games as a way to spark kids' interest in trying new foods and learning about different cuisines.
  10. Consider a cooking class or workshop specifically geared towards kids, which can be a fun and educational activity.

III. Strategy #2: Offer a variety of healthy options:

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One key to getting picky eaters to try new foods is to offer a variety of healthy options. Children's taste preferences can change rapidly, and exposing them to a range of different flavors and textures can help them become more adventurous eaters. Here are a few ways to increase the variety of healthy options available to your picky eaters:

• Offer a variety of fruits and vegetables, and try serving them in different ways such as raw, cooked, roasted, or pureed.

• Experiment with different types of protein sources, such as beans, tofu, fish, and chicken, and prepare them in a variety of ways.

• Incorporate whole grains into meals and snacks, such as quinoa, brown rice, oats, whole grain bread, and pasta.

• Try serving dips and spreads made from nutrient-rich ingredients, such as hummus, guacamole, or bean dips, which can make vegetables more appealing.

• Offer a variety of milk alternatives, such as almond milk, soy milk, or oat milk, for those who are lactose intolerant or prefer plant-based options.

By offering a variety of healthy options, you can help your picky eaters discover new foods they enjoy and expand their taste preferences.

IV. Strategy #3: Make mealtime enjoyable and stress-free

• The atmosphere and mindset during mealtime can have a big impact on a person's eating habits. A positive and relaxed environment can make it more likely that a person will try new foods and enjoy their meals. On the other hand, a stressful or negative atmosphere can make it harder for a person to eat and may lead to unhealthy eating habits.

  Here are some ways to create a positive atmosphere at mealtime:

  1. Make mealtimes a priority: Set aside a dedicated time for meals and try to stick to a regular schedule. This can help create a sense of structure and routine.
  2. Turn off distractions: Try to minimize distractions during meals, such as turning off the television or putting away phones and tablets.
  3. Encourage conversation: Encourage family members to talk to each other during meals. This can create a social and enjoyable atmosphere.
  4. Be patient and positive: Don't get frustrated if your child doesn't try a new food right away. Be patient and encourage them to try new things, but don't pressure them.

  By creating a positive atmosphere at mealtime, you can help encourage healthy eating habits in your family.

V. Strategy #4: Be a role model for healthy eating

• As a parent or caregiver, you have a significant influence on your child's eating habits. Children often imitate the eating habits of their parents and caregivers, so it's important to model healthy eating behaviors. Here are some ideas for improving your own eating habits:

  1. Eat a variety of foods: Make sure to include a range of fruits, vegetables, whole grains, and proteins in your diet. This will help provide all the nutrients your body needs.

  2. Plan meals and snacks: Planning meals and snacks in advance can help you make healthier choices and avoid last-minute options that may not be as healthy.

  3. Be mindful of portion sizes: Pay attention to how much you're eating and try to be mindful of portion sizes. This can help you maintain a healthy weight.

  4. Stay hydrated: Make sure to drink plenty of water throughout the day. Water can help you feel full and satisfied, which can help with weight management.

  5. Don't skip meals: Try to eat regularly throughout the day to keep your energy levels up and avoid overeating.

  By improving your own eating habits, you can set a good example for your child and encourage healthy eating behaviors.

VI. Conclusion

• In summary, here are the strategies for helping picky eaters develop healthy eating habits:

  1. Be a role model: Children often imitate the eating habits of their parents and caregivers. Make sure to eat a variety of healthy foods yourself, and try to be positive and enthusiastic about trying new foods.

  2. Offer new foods repeatedly: It can take many exposures to a new food before a child is willing to try it. Try offering new food at least 10 times before giving up.

  3. Make mealtime enjoyable: Children are more likely to try new foods when they are in a positive and relaxed environment. Avoid using food as a reward or punishment, and try to create a pleasant atmosphere at mealtimes.

  4. Offer a variety of foods: Children need a range of different foods to get all the nutrients they need. Offer a variety of fruits, vegetables, whole grains, and proteins at every meal.

  5. Make it fun: Present foods in a creative or fun way, such as cutting them into different shapes or offering a dipping sauce. You can also involve your child in meal planning and preparation to make them more interested in trying new foods.

  6. Be patient: Don't get discouraged if your child doesn't try a new food right away. It can take time for them to adjust to new tastes and textures. Just keep offering new foods and be patient.

  7. Seek help if needed: If you're having trouble getting your child to eat a variety of healthy foods, consider speaking to your child's healthcare provider or a registered dietitian for additional support and guidance.

  It's important to remember that helping picky eaters develop healthy eating habits can take time and patience. Don't get discouraged if your child doesn't try a new food right away. Keep offering a variety of healthy foods and encouraging your child to try new things. With time and persistence, your child may develop a taste for a wider range of healthy foods.

FAQ:

Q. How Can a Picky eater start eating healthy?

A picky eater can start eating healthy by trying new foods repeatedly, eating a variety of foods, making meals enjoyable, and being patient.

Q. What is a successful strategy for getting children to eat new foods?

A successful strategy for getting children to eat new foods is to offer them repeatedly and in a positive, enjoyable environment.