Probability Index for Picky Eaters

How to get your kids to eat everything

A recent article in Newsweek got me thinking about all the mistakes parents make with feeding children that effect eating habits in a negative way. I decided to come up with an INDEX that measures the possibility of your child getting the wrong messages at mealtime. This will measure the chances of you having a fussy eater.

Below you will find a number of ways parents deal with mealtime that do NOT work. The more of these you are doing, the more likely your child will battle food in some way. Having a healthy relationship with food is very difficult to do in today’s world. Some taste preferences are genetic they are finding, but I believe environment plays a much larger role.

• Don’t make another meal when your child says they don’t like what you made. Unless your child is very sick and is only wanting a certain food, never get up to make them something different than what you are eating at that meal.

What to do: Offer various options each day. One day is rice, next day potatoes, next day couscous, next day risotto, etc.

• Don’t give kid food vs. adult food.

What to do: Serve a variety of “adult” foods. Limit kid foods like chicken nuggets, corn dogs, fries to once a month. Limit chips and snack foods to a few times a week or less. Kids will eat all types of fruits that you may not like, veggies including onion, garlic, and even fish! It is up to you to cook and serve these things. Get a cookbook if needed.

• Don’t eat separate from your child when possible. Having your child eat before you will not model the importance of dinner time, and you should be eating with them the foods you expect them to eat. Studies show kids that eat more meals with parents have a number of benefits including less likely to be in trouble or fail academically. They have people keeping tabs and communicating with them.

What to do: Have at least one parent eat with child and serve 3 different foods on the plate on most nights. Sit down for meals as a family as much as you can. Even if it is for breakfast.

• Don’t push your child to eat.

What to do: Be more passive like you could care less if they eat. Say “you don’t like this? Well you can eat in the morning but do not ask for dessert.” Stick to it and even if they whine, scream, or cry, do not give in. If done firmly the first time it is unlikely to even happen again. They will understand that they eat what is there and macaroni and cheese for every meal just will not happen.

• Don’t drink soda, eat junk, and expect your child to do different.

What to do: Teach your child the difference between healthy food and junk food. They can learn this by 3 years old. Explain what happens if you eat too much unhealthy food. Don’t focus on weight, focus on health, living well, and being mentally and physically strong.

• Don’t bribe your child at every meal. It is ok to say no dessert but to bribe them with a treat for every bite is pushing it.

What to do: Just ignore them while eating. Talk to others in the family. They may take a lot longer to eat, that is fine. I will even not serve my daughter with a food but we will eat it and she sees it in a bowl in front of her and is curious. She always wants to try it. This works better than pushing a food sometimes.

• Don’t show concern in your facial expression or by your actions when babies, toddlers, and kids don’t eat. It is not their last meal. If you lay off the nagging they do not use food as a power struggle since they do not think it is something you care much about.

What to do: Keep a calm disposition and do not over react which can cause battles.

• Don’t completely forbid a food. This makes it more sought after.

What to do: Junk food is ok in moderation but if you only eat and serve good food they will like it and prefer it over junk. Fries are a once a month thing. That means you should not order them either.

• Don’t give a child only the foods you like. You would not believe what your child would eat if given the chance.

What to do: Offer 5 new foods a week once child is 1 year old.

• Don’t have issues with food your self and expect your child will not pick up on them even at an unconscious level. They are really watching EVERTHING you do.

What to do: Model to your child what you expect.

Don’t feel bad if you already made mistakes. It does make it easier if you start from the beginning and make none of these mistakes. I hope some pregnant moms are reading……But, children can change and they do often. You also have to change to eat all types of foods. My daughter will eat Mexican, American, Indian, Korean, French, Greek, and all types of soups, salads, tomatoes, and almost every other veggie we give her.

Cook with your kids as much as you can. It does take a few minutes longer but really helps. Have toddler-age task of setting the table for a sticker or an extra book at night. Serve milk or water at dinner time. Other meals you can give variety but always milk/water for dinner. Milk is the better option with nutrients kids need. Organic non-fat milk is a great choice along with a multi-vitamin once a day. Recently doctors said is OK not to give whole milk. You still get the good stuff. Plus milk is fortified so they add good nutrients into it.

Health and nourishment should be the focus with eating not weight. The word “Diet” should not be in anyone in your family’s vocabulary. Some children even go through a chubby year or two. Do not over react that is normal. Balance of eating and activity is needed. Exercise and eating healthy food and discussing why it is important should be talked about and modeled by parents and other family members when possible.