Mealtime can be a source of anxiety when it comes to young children. As a parent, it’s disheartening to see your child reject anything green or anything that isn’t shaped like an animal. Many parents come to me feeling defeated after their toddler has subsisted on snacks for days, refusing to eat anything else.
As an occupational therapist, I love guiding parents in understanding their children’s eating habits. Interestingly, I wasn’t always the adventurous eater I am today; I grew up on a diet of buttered noodles and grilled cheese. It wasn’t until I attended OT school that my palate expanded, and now I’m passionate about helping parents introduce a diverse diet to their little ones early on.
Here are my top 10 strategies to help prevent picky eating from the start:
- Encourage Exploration of Food
Before expecting your child to eat a new food, allow them to explore it. Get playful! Discuss the texture, smell, color, and temperature while engaging in fun activities, like making art with food. - Avoid Force-Feeding
This is crucial. Coercing your child to eat can foster a negative association with food, which may lead to a narrower diet in the long run. Instead, encourage a healthy relationship with food by avoiding phrases like “eat it” and steering clear of bribing. - Empower Your Child
It’s important for children to feel in control during mealtime. Offer choices—like carrots, cucumbers, or broccoli—and allow them to pick. Accept that they might refuse food sometimes; it’s part of their journey. - Make Mealtime a Family Affair
Whenever possible, enjoy meals together as a family. This not only models healthy eating patterns but also reduces pressure on children, as they see everyone enjoying the food. - Introduce a Range of Foods
It’s tempting to stick to a routine, but this can lead to picky eating. Aim to introduce new flavors weekly to help your child develop a balanced diet. - Refrain from Using Food as a Reward
While it may be convenient to trade a dessert for good behavior, this can create unhealthy eating habits. Children might learn to associate food with rewards, leading to overeating later. - Repeat Exposure to New Foods
If your child doesn’t take to a food the first time, don’t be discouraged. It can take 10-20 exposures before they are willing to try it. Keep offering it without pressure; just placing it on the table can be a step. - Involve Them in Cooking
Getting your child involved in meal preparation can build their interest in food. When they help cook, they are more likely to try new ingredients and feel a sense of accomplishment. - Keep It Light and Fun
Try to make mealtimes enjoyable rather than stressful. Focus on light conversation and laughter, discussing your child’s interests and experiences to create a positive atmosphere. - Allow Refusal
It’s perfectly fine for children to say no to food. They should know they don’t have to finish something they don’t like, and spitting out food is acceptable. Just having the food on their plate can be a good start.
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In summary, fostering a positive relationship with food begins early. By incorporating these strategies, you can help your child develop healthy eating habits and a diverse palate, making mealtime enjoyable for everyone.