5 tips for feeding a picky eater from a registered dietitian
Family dinners can be unpleasant when preschoolers demand macaroni and cheese while their parents beg them to try just a bite of their broccoli.
But it doesn’t have to be that way, says Rachel Jacobsen, MPH, RD, CSP, LD, a pediatric registered dietitian with M Health Fairview Pediatrics who sees patients at M Health Fairview Pediatric Specialty Clinic – Discovery. In the clinic, Jacobsen helps children with different feeding challenges. At home, she shares a dinner table with her own children, so she has some researched-backed tricks up her sleeve for encouraging kids to eat a variety of foods.
“It's nice to start these habits at an early age to promote lifelong healthy eating,” she said.
Model healthy eating
“Caregivers should be regularly eating the healthy foods that they would like their kids to eat,” Jacobsen said. “Let your children see you enjoying a variety of healthy foods like fruits, vegetables, legumes, lean meats, fish, nuts, and seeds.”
Try serving the same foods the family is having for dinner but make them age appropriate. That might mean cutting foods into smaller pieces or making your child’s foods without heavy seasoning.
Sometimes adults overestimate how much food a child can eat. “Too much food can be overwhelming for kids,” Jacobsen said.
When kids are 6 to 12 months old, they only need a couple of tablespoons of food at a time, according to the CDC. But they might eat three meals and two or three snacks during the day. If they still appear hungry, you can provide more. Increase portion sizes as kids get bigger.
Divide the responsibility
One way to take the stress off mealtimes is to divide responsibility. It's the parents' job to decide what, when, and where to eat. It’s the kid’s job to decide which of the foods on their plate they would like to eat and how much, or if they will eat it at all.
Research has found that it’s best not to pressure kids to eat certain foods – even if, as adults, we know kids should be eating certain foods. That means avoiding outdated tactics like requiring kids to try each food or taking three bites of their chicken before they can leave the table. Pressuring kids can lead to further difficulties, like teaching them to eat to eat to beyond fullness or doing things to please someone else.
Children might need to be exposed to new foods a dozen times or more before they try them. Just let them explore the foods without pressure. They might touch it, pick it up, or smell it.
“It’s OK if they refuse them, but it’s best to just not make a big deal out of it,” Jacobsen said. “I know from experience that they might refuse it, then all of a sudden you’ll be surprised that they’re eating the new food.”
Limit distractions
Try to get your child in the habit of sitting in a certain place, like at the table or counter, for meals and snacks. When children – like adults – eat while watching TV or playing with the iPad, they’re less tuned into what their bodies need.
“The hope is to get kids used to listening to their bodies for hunger and satiety signals,” Jacobsen said. “If there are distractions like screens or other things going on, it can distract kids from knowing when they’re full.”
Sitting at the table or counter also reduces the amount of time parents spend cleaning crumbs from the couch or playroom carpet.
Offer something your child likes
It can be overwhelming for a child to see a plate of all new foods, so consider putting something on your child’s plate that you know they like and will accept. This helps them get enough calories and nutrition at each meal.
“Offer a safe option that’s not something totally separate from the family’s meal, like bread with butter,” Jacobsen said. “This helps you work towards making one meal rather than having one meal for the adults and one for the kids."
Then you can start building off what your child already eats. If they like white bread, try offering wheat bread or a bagel. See what else you can serve that’s similar to their favorite foods. Maybe they like the texture of yogurt, the seasoning you use on your roast beef, or dipping foods in ketchup.
“If dipping it in ketchup means that they're going to be interested in eating broccoli, that's something that you can work with,” Jacobsen said. “Just be reasonable. You don’t want them to be having a bowl of ketchup either.”
Get them involved in the kitchen
Another way to get kids interested in food is to let them help. If you have a garden, kids can help you plant the seeds and water the plants. Then when the tomato is ready, they can pick it. If they’re old enough, they might even chop it.
Or maybe they get to choose some fruit at the grocery store and wash it when you get home. They could help you make a smoothie using their fruit. Letting them help with food prep in whatever way works for your family can give kids a sense of pride when they see it on their plate.
Share eating concerns with your healthcare team
If you’re concerned about your child’s eating habits or how it’s affecting their growth and development, talk to their primary care provider. Your provider might be able to refer you to a pediatric dietitian who can work with your child and find solutions that work for your family.
