How to Manage That Picky Eater!

Do you ever find yourself worn out from fighting a daily battle with your children to eat all their food and get them out the door to play? Then finally, able to collapse into that soft chair, thinking that you have all of them tucked into bed for the night, only to notice that one is fast asleep at the table next to their plate with that lump of broccoli on it? Many of you mothers may not find yourself in this exact scenario, but how many of you find yourself in an all-out war with your children every single meal because they “hate” what is set before them? This situation is real in many households across America and around the world.

“A failing nutritional system and giving into the demands of our children and their picky eating is showing up in rising obesity rates and declining health in our young adults.”

So, what do we do? I get this question all the time when working with families, and in particular with children, each family seeking to overpower that emotion of picky eating. Let’s begin with the basics and build a powerful game plan to help our children out. 

Let’s get started:

First understand the groups/types of food your child really doesn’t like and won’t eat.

If you don’t even know, and you keep placing the same foods in front of them day after day, this will build up a sense of resistance automatically.

Have variety in the foods that you serve.

Find foods that your child loves, and the ones they would rather feed to the dog. Then blend a plan that will allow you to alternate and mix these foods intermittently throughout the week.

Start with one food that they dislike first and eliminate all other foods they dislike for the time being.

Slowly present this one food often to them, making a big deal every time that you eat it and how good it is. They will soon realize that the positive response that you are giving that the food might not be as bad as they thought and at least give it a try. All you need to do is give them the opportunity to try it over and over. Their palate will soon get accustomed and have a better neurological connection with the brain that this food is not as bad as they remembered.

If there are foods that they absolutely despise and it will “kill them” to eat it, blend one or two of those into a smoothie that they would enjoy.

Yes, you can put spinach or cauliflower into a fruit smoothie, they won’t even notice it. The best part, they will start to get that taste into their neurological senses and build a memory for that taste as being good. 

Never force your child to eat the peas that they can not stand.

Often, we force them to do the things that we want them to, only to build a sense of resistance before they every sit down to eat. It’s strongly recommended to encourage them to eat them and let them know that they will be there when they get hungry again. Not allowing them to partake of any other foods for a snack until these are eaten up.

Don’t make their plate look like a forest of disliked food but make it a manageable portion to handle.

More vegetables are always the best, however if the child dislikes the vegetables, it will soon become overwhelming to them if they see a plate full of them and they will naturally give up before they start. One or two small pieces of asparagus is a good beginning and build from there.

Have snacks of many different good foods such as raw vegetables, some fruit, nuts, and seeds accessible for them whenever they are hungry.

Make sure you include foods they do not care for along with those they like in the same container. Don’t replenish it when it runs out but let it sit. Soon when they get hungry enough, they will consume those foods they refused to eat before if they get hungry enough. They will never starve themselves. 

Consider rewarding following the consumption of those foods they can’t stand.

I remember as a little boy that if I wanted a dessert (it doesn’t always have to be a sweet thing) I knew I had to eat 3-4 brussel sprouts when they were served. I hated brussel sprouts back then and it was an internal battle. However, eventually I realized that if I’d eat them quickly, I could have that special treat I really wanted. Don’t give in until they have accomplished the mission you have set out on. Now I could eat Brussel sprouts every day! 

Talk to other mothers and find friends that like the foods your child dislikes.

Plan meals where they can eat together, offering the ability for the two youngsters to talk through their differences. Often times if their buddy or playmate can handle these foods, they will soon take on the challenge as if it’s their own idea, not yours.

Finally, if you still keep finding yourself fighting the food war with your child, eliminate those foods that they just can’t handle.

But be certain to enhance and increase those they are willing to eat that are good for them. Do not succumb to the reward of unhealthy eating simply because it’s easier. Keep trying these foods and never give up. 

This list can go on and on with no resolve. To rest your mind there is no sure win-all-be -all method to overcoming your child’s stubbornness. Persistence and re-education will soon win over and you will find yourself leading the way into a new healthy lifestyle for your family. This list is not one that has to be followed by step by step. Some of these methods you will have to cross off right away as a loss. But keep trying and know that every meal does not have to be a battle. But eventually you will find yourself enjoying every meal in peace and happiness. Don’t forget, if mammy and daddy don’t eat them, the kiddo’s won’t eat them either. If you are still struggling after exhausting all possibilities, please feel free to contact our office and we would be happy to discuss your child’s situation one on one. Happy eating!