Is your preschooler refusing to eat anything other than chicken nuggets? Or would your toddler rather play than eat anything at all?
If children's nutrition is a sore topic in your household, you're not alone. Many parents worry about what their children eat — and don't eat. However, most kids get plenty of variety and nutrition in their diets over the course of a week. Until your child's food preferences mature, consider these tips for preventing mealtime battles.
1. Respect your child's appetite — or lack of one
2. Stick to the routine
3. Don't offer dessert as a reward
4. Minimize distractions
Set a good example
If you eat a variety of healthy foods, your child is more likely to follow suit.
What to do about it: Instead of sticking with the guaranteed wins every day, try to slowly train your child's taste buds to enjoy more complex flavors. If your kid likes pasta with butter, offer it with olive oil. Once that's accepted, add some Parmesan cheese. "When I introduced a Thai curry chicken to my daughters, I used more coconut milk at first, then gradually upped the curry," says Le Billon. You don't need to announce these changes. But if your kid asks, you shouldn't lie. Le Billon adds, "Kids learn by imitation and are also reassured when their parents are obviously enjoying the same food.
Of course, not all kids will attempt a new taste no matter how you prepare it, so let them get comfortable smelling, touching, and licking foods first. "Involving your child with meal prep helps because she'll get to experience the food without having to eat it," notes Potock. "Crafting with food is another fun way to explore it. Build a house with asparagus or create a broccoli jungle. It's also a great idea to pick up a set of small spoons, giving kids more control when they decide they're ready to try a bite.
This is a common issue because young children have one priority: playing! It's much quicker to gulp down a drink than to sit and eat at the table," says Potock. "Since parents consider milk to be nutritious, they don't worry about serving plenty of it. Then, suddenly, their kid is in the habit of drinking milk all day." While milk is a healthy drink option, it can fill your kid up, which means they're less likely to eat a wide and varied diet.
And experiment with different textures. Instead of serving either raw or mushy veggies, try blanching them for a happy medium, Potock suggests. Drop them into boiling water for a few minutes, then transfer them to a bowl of ice water. This process makes the veggies tender, with just a little crunch. Then cut them into tiny cubes and start by asking your child to put a bite on her molars. "Children feel safer if they can feel the food against their teeth," she notes. "And the flavor won't be as intense and overwhelming as it is on her tongue, where all the taste buds are."
In the meantime, remember that your child's eating habits won't likely change overnight — but the small steps you take each day can help promote a lifetime of healthy eating.
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