Guest post by Kelly Krikhely, MS, RD, CDN, Clinical Dietitian at The Mount Sinai Hospital, and Kelly Hogan, MS, RD, CDN, Senior Dietitian at The Mount Sinai Hospital
Much to the dismay of parents everywhere, kids are notoriously picky eaters. Especially common amongst toddlers and preschoolers, the “picky eaters club” is more formally termed food neophobia. While most outgrow this phase by grade school (or here’s hoping, high school!), we’ve got some fail-proof strategies to help little ones become more adventurous eaters.
Patience
Try, try… and try again! Don’t get discouraged if your kid refuses vegetables on the first attempt. Studies have shown that it can take 10-15 exposures to a new food before they’re willing to even taste it. Keep putting the new food on the plate, and they’ll take a bite when they’re ready.
Atmosphere Matters
Over-stimulation can be distracting. If kids are watching television, reading a book, playing on the iPad, or fiddling with toys, the focus is taken away from the process of eating. Choose calm surroundings around a table and away from the TV.
Personal Preferences
Much like adults, kids have preferences when it comes it food. Crunchy, soft, raw, cooked, mashed, sweet, savory… Pay attention to preferences and use them to your advantage. If they like crunchy, try carrots, celery, raw broccoli, apples. Fans of softer foods may be more willing to go for cauliflower puree, mashed sweet potato, or split pea soup.
Empowerment
It’s your job to provide the foods, but it’s their choice if they’ll eat it. Let kids make the decision to try new foods, they’ll be much more obliged to try a bite.
Kitchen Helpers
Kids are more likely to try foods they helped prepare. Get kids involved in the kitchen by letting them rinse, tear, mash, stir, peel, spread, assemble, and pour. When they see the end result of something they helped create, they’re more willing to try it!
Teaching Tools
Fruits and vegetables come in all different shapes, sizes, colors, textures – use them as teaching tools. During the warmer months, go a step further and take your kids to farms, orchards, and gardens. Let them experience the process of growing / picking fruits and vegetables firsthand to peak their curiosity.
Beverage Dilemma
Large quantities of milk and juice can leave your little ones feeling full, leaving less room for wholesome foods. Limit milk to 16-24oz (2-3 cups) and juice to 4oz (1/2 cup).
Best at Breakfast
It’s best to introduce new foods during the first half of the day. By dinner kids are tired from busy, active days during which they are constantly stimulated. As such, they may be more apt to try unfamiliar foods at breakfast or lunch.
Mealtime? Playtime!
Sometimes it’s okay to play with your food! Use cookie cutters to create fun shapes from fruits, veggies or even sandwiches, and serve finger foods with dips and sauces. Kids like to be interactive, even at mealtimes.