Picky, picky
by Elizabeth Magee, LRD
I wouldn’t call myself a picky eater. I like most food. I would consider myself a particular eater. In my defense, it usually comes from a health standpoint. I prefer baked and grilled over fried, I like sauces and dressings, but I want them on the side in case I want more or less than what’s offered. If I’m out to eat, I rarely order something without altering it from the menu.
What about you with toddlers? Or kids? Or adult kids? Are they picky or are they particular? Are you feeling stressed about mealtimes, or maybe it’s your kids feeling stressed about meals. Either way, it’s not fun and it’s not how we want those times in the kitchen to go. Mealtimes should be positive social interactions, not a tear-filled negotiation.
Some tips to try:
- Remember, at certain ages, being picky is normal. Think the toddler years – as if they aren’t challenging enough.
- Keep a meal and snack time routine. You’re going to have more success if your kid is hungry
- Pair the “old faithfuls” with something new. It will add some comfort. And don’t forget to keep exposing new foods even if you know in your belly they aren’t going to eat it.
- Make meals into a game. Have them pretend to be a food critic and give a real-time review on the meal, or ratings on a certain food, explaining it.
- Have a “build your own” night. Whether it's pizzas, burrito bowls, sandwiches, tacos – whatever you want. Kids will be more invested if they play a part in making their meal.
- Add dips, whatever dips you want. It can enhance both flavor and fun and might help that food get down the hatch.
- Ditch the clean plate club mentality – we lose our hunger/fullness cues with this. Put it back in the fridge or just serve smaller portions to avoid food waste.
- Let them help you meal plan, including the foods you both want incorporated.
I think the key really is patience and continued exposure. It’s not for the weak. Resist the urge to be a short-order cook and make separate meals. It’s not going to help them in the end, and do you really want to do that? It’s doubtful!!
Relax a bit. This likely won’t last forever, and they’ll learn to enjoy the foods we really want our kids to be eating!! Fill mealtimes with conversations, asking your people to think of three good things that happened to them that day, foster those social connections at mealtimes. Everyone will walk away feeling full. 😊
Elizabeth Magee is a licensed registered dietitian. Her posts appear monthly on OYT.
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