5 HELPFUL TIPS FOR PARENTS OF PICKY EATERS
It’s completely normal for children to experience a phase where they become picky with food. The good news is that this stage is usually temporary. However, what matters more than how long it lasts is ensuring your child continues to receive a well-balanced and nutritious diet. Supporting your child’s healthy growth and development requires creativity and patience. To help with this, the Best Diaper offers five practical suggestions to ensure your little one gets the nutrients they need—even when they’re being selective.
1) Keep Offering the Foods They Resist
Just because your child refuses a particular food once doesn’t mean they’ll never eat it. Continue including the food in your family’s meals regularly, even if your child initially resists. Studies have shown that children may need to be exposed to a new food 15 to 20 times before they are willing to try it. The key is consistency without pressure—encourage but don’t force. Let the food be available and familiar until curiosity takes over.
2) Get Creative and Hide the Nutrients
If your child dislikes certain vegetables like spinach, broccoli, or cauliflower, try blending them into sauces, soups, or baked dishes. For instance, add puréed vegetables into pasta sauces or mix them into meatballs. This technique ensures they receive essential nutrients while enjoying foods they already love. Hidden vegetables are a secret weapon for maintaining a healthy diet without the struggle.
3) Let Them Help in the Kitchen
Involve your child in cooking and mealtime preparation. Children are often more excited to try meals they helped create. Simple tasks like washing vegetables, mixing ingredients, or setting the table can give them a sense of ownership. You can even grow herbs or small vegetables in pots at home—harvesting and using their own produce can make children more eager to eat the results of their work.
4) Create Healthier Versions of Their Favorites
If your child enjoys fast food, there’s no need to eliminate it altogether. Instead, prepare healthy versions at home. For example, make homemade burgers using lean meat and whole-grain buns, and serve with baked sweet potato fries. This way, your child can enjoy familiar tastes while benefiting from more nutritious ingredients. Setting limits while offering healthy options is a great balance.
5) Offer Nutrient-Rich Alternatives
Variety is essential, especially for picky eaters. If your child refuses one type of food, try offering a different food that provides the same nutrients. For example, if they dislike oranges, try red bell peppers as an alternative source of vitamin C. Keep meals colorful and engaging, and let your child explore new flavors without pressure.
By following these strategies from the Best Diaper, you can make mealtimes more enjoyable and less stressful, all while helping your child maintain a nutritious, balanced diet. Remember: patience, creativity, and encouragement go a long way when raising a healthy eater.