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5 Ways to Help Picky Eaters Become Adventurous
4. Respect Hunger Signals
Children are fantastic at “self-regulating” or eating as much as they need to in order to feel full. Simply put, they eat when they are hungry and they stop eating when they are full. By encouraging your child to eat the amounts that they want, you are demonstrating the importance of listening to their body. Intuitive eating or listening to our body to guide our intake is a skill that we often lose as we age, making it easy to over-eat.
Points to Ponder: Children will eat more or less depending on their growth and activity. Trust your child when he or she says she is full and respect this. No clean plates needed, you can pack up leftovers. However, ensure that there is a meal and snack schedule to prevent your child from filling up on juice or snacks before mealtimes.
5. Try, Try Again
It can take up to 15 times for a child to like a new food. Therefore, don’t give up! Continue to offer new foods in different ways. This will help to encourage your child to be a more adventurous eater when foods are offered again, without pressure. I find parents are often pleasantly surprised when children start eating new foods as soon as the pressure is off and the parent is role modeling enjoying the new food. If you are adding a new food to a sauce or pizza, you can invite the child to pick veggies out if they choose, or they can try them out. However, there is not a different option made.
Points to ponder: If your child says no or does not like a new food, do not sweat it. Be sure to not avoid this food but instead try it again, and again…. and again. By offering foods and not judging if the food is refused, you will help your child feel safe, which is necessary in order to build food confidence needed to be an adventurous eater.
Bottom Line:
Picky eating is very common and not to be feared. Parents can support their children become more adventurous by following the Division of Responsibility, making only one meal option, having a positive eating environment, respecting hunger cues and providing foods again in a non-judgmental and supportive environment. Enjoy your family meals and remember your attitude and approach at meals will shape your child’s feelings towards food as well. Help kids feel respected and loved while they set out to try new foods.
Author
Andrea is a Registered Dietitian and owner of Dietetic Directions, a nutritional counselling and education company. Andrea's mission is to inspire clients through motivation and guidance to achieve life-long health behaviour changes. She has taken continuing education in the areas of Food Allergy and Food Hypersensitivity, Health Research Literacy, Motivational Interviewing & Coaching for Behaviour Change.
The process of feeding requires a special approach. We should take into account these tips in order to avoid possible whims from the children.