This week, we’re thrilled to share some exclusive tips from Julia Singer Katz at the Kutest Kids Early Intervention Center on how to deal with picky eaters, from using colors and schedules to modeling good habits.
Don’t let picky eating ruin meal time or divide your family at the dinner table. Encouraging healthy eating habits with a stubborn child requires patience with a firm touch. Here at Kutest Kids Early Intervention Center, our therapists are all too familiar with this phenomenon and would like share some common tips. Begin by setting the stage for healthy choices, thereby helping your child overcome their picky habits with a few key strategies.
Start With a Schedule. Hungry kids are often less picky than those that have been snacking on junk foods all day. Scheduling snack time – and sticking to it – ensures your kids are hungry when a healthy meal is served. Don’t just schedule snacks, though. Having breakfast, lunch and dinner at regular times further encourages kids to eat only when the food is available.
Skip the Junk. A pantry or fridge full of unhealthy options further encourages picky eating. What kid is going to fill up on broccoli when they know there are ice cream and chips just a few steps away? If the only options are healthy options, a hungry child is more likely to choose those with few complaints. Keep the healthy snacks accessible – cut up carrot and veggie sticks and keep raw fruit washed and cubed for easy serving.
Add Some Healthy Elements. Even the most adventurous eater may turn up their nose to a completely unfamiliar food. Instead of making a full change out of the gate, begin by introducing healthier elements to their favorite dishes. Try oven-baked chicken fingers with a whole-meal coating instead of processed and fried nuggets. Mix in some shredded zucchini with their macaroni and cheese. Add fruit to a no-sugar cereal. Small changes can win over a picky eater.
Eat the Colors. Most kids respond well to games and challenges. Brightly colored foods, such as vegetables and fruits are healthier than most dull and bland-colored foods. Make a game out of eating as many colors in a day as possible! This may encourage an otherwise picky eater to eat more vegetables and to try new foods.
Loosen Up the Rules. A strict clean-your-plate rule does more harm than good. In the end, it just encourages over-eating while also making the dinner table a place of stress and tears. Allow your kids to decide when they are full. If they want a snack later, it’s not an issue if you have a scheduled after-dinner snack time, and they only have access to healthy snacks.
Model Good Eating Habits. Often, picky eating is a learned behavior. Only serve foods that you will eat, and don’t complain about any food within the child’s hearing. Have meals at the table, and never encourage mindless snacking while watching television.
Many kids naturally go through phases of picky eating. Keeping unhealthy food to a minimum and only serving it as an occasional treat will help your family weather these finicky moments.
WRITTEN BY JULIA SINGER KATZ, MSS, LSW
Julia Singer Katz MSS, LSW is the Supervisor of Clinical Program Development at the Kutest Kids Early Intervention Agency, an all-inclusive therapy center in Philadelphia. She’s very passionate about helping each child reach his or her fullest potential and making a difference in the community.