Getting Picky Eaters to Pick Less and Eat More

Does this scenario sound familiar? You sit down to a meal prepared with love and care only to have a child refuse to eat it. You cajole, plead, bribe and even threaten, but all to no avail. He is just not interested. If this sounds familiar, you are not alone. Many parents and caregivers describe their children as "picky eaters."

Most parents and caregivers worry that children who are picky eaters will not get the variety of foods (mainly fruits and vegetables) needed to meet their nutritional requirements. And while there is no magic way to transform a picky eater to a young child begging for more spinach, there are some creative ways to expand their food horizons.

Avoid Food Fights and Power Struggles Children are quick to learn how much power they have when it comes to food. While well intended, trying to coerce a child to eat various foods may be making an issue of something that is best left a nonissue. Comments like "not until you clean your plate" or "if you eat your peas, you can have dessert" send children the message that food is a tool that can be used to get what they want or to avoid what they do not want. Studies show that the "clean your plate club" may lead to childhood and adult obesity so enforcing this rule may lead to problems later in the child's life.

Perhaps Ellen Satter, a registered dietitian and family feeding therapist, put it best when she said, "Parents are responsible for what is presented to eat and the manner in which it is presented. Children are responsible for how much and even whether they eat." By keeping these mealtime responsibilities in mind, you are less likely to become frustrated over what is eaten or not eaten.

Respect Their Likes and Dislikes Everyone has food likes and dislikes. Children are no different. Since their taste preferences are continually expanding and changing, new foods should be introduced and reintroduced. If they try it and do not like it, then they should not have to eat it. But, do not give up on a new food! Studies have shown that repeated exposure to foods greatly increases the likelihood a child will eat it. Some experts feel a new food has to be offered at least 18 times. Try serving the food prepared in different ways, and offer it once or twice a week. Presenting the new food when the child is most hungry often works well. Offering the food as part of a nutrition activity or snack may make it more interesting.

Avoid Becoming a "Short Order Cook." If a child in your care is not interested in the meal that has been prepared, do not feel the need to prepare a different food for her. Instead, avoid the problem by including at least one food you know each child likes as part of the meal. A child should not think she can order whatever she wants if the prepared meal does not look good.

Think Week by Week, Not Day by Day Do not worry if a child refuses to eat much during mealtime, or if all he wants to eat is the fruit. Likewise, it is not a problem if a day or two goes by without eating vegetables. Look at each child's diet over a week or two. This perspective provides a better picture of their total nutrient intake, and you will most likely see a regular intake of fruits and vegetables. All fruits and vegetables have nutrients. While picky eaters may eat less variety, if offered nutritious foods, most children meet their nutritional needs and grow adequately.

Serve appropriate amounts of food Remember, children have small stomachs and need small servings of foods. However, they need to eat every three-four hours; so it is important to serve nutritious snacks as well as meals. A child may not eat much during the meal, but then may be hungry at snack time. Children should learn their internal hunger cues. If they are truly hungry, and it is close to meal time, give them fresh vegetables or a small piece of fruit as an appetizer.

Never use food as part of punishment or reward Providing nutritious foods for meals and snacks is an essential part of childcare, and all children must have the opportunity to eat every food that is served. The availability of particular foods, or the opportunity to eat those foods, must never be based upon the child's behavior, actions, or other unrelated factors.

For example, it is not appropriate to say "You cannot have dessert until you eat your vegetables." If you are concerned that children will "fill up" on dessert, then a more nutritious option is to serve fruit with the meal, and do not call it "dessert." Fruit is simply another nutritious component of the meal! Remember that if your program uses USDA funds, then all meal components must be served at the same time. Likewise, you should not require a child to eat alone because of behavior.

Above all, set a good example and keep it fun! If children see you eating and enjoying a variety of colorful foods in a relaxed manner, they are likely to do the same!

Mollie Aby-Valestrino, RD
Pediatric Dietitian, Miller Children's Hospital , Long Beach, CA

Internet Resources

About.com, pediatrics.about.com/od/pickyeaters/

Baby Center, www.babycenter.com/refcap/toddler/toddlerfeeding/9199.html

Dr. Sears, www.askdrsears.com/html/3/T030800.asp

Keep Kids Healthy, www.keepkidshealthy.com/parenting_tips/picky_eaters.html

Mayo Clinic, www.mayoclinic.com/health/childrens-health/HQ01107

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