As a parent, it can be challenging to please a picky eater.
Dr. Elizabeth Meade with Swedish Medical Center shares tips to coax your child to try new foods and create a positive space for family meal times.
Involve kids in the process
Meade says the best way to get kids to try new foods is involve them in the process of mealtime. Let your kids choose foods, help prepare them, and learn about them.
For example, when you’re at the grocery store, let your child choose between two different veggies or fruits or let them pick a new food the whole family can try together.
Older kids can help pick recipes and cook, and younger kids can wash and peel produce or help with other age-appropriate kitchen tasks.
“When children have choices and responsibility for something, they are much more invested in it,” Meade said.
Cut down on snacks
Make a rule of no snacks within a couple hours of dinner so your kids are ready to eat when the meal is ready.
Make family dinner a positive experience
If you are stressed and frustrated about your child’s picky eating, they will be too. Offer new foods, but don’t force it.
Try serving meals family style with a meal for everyone, even if your kid doesn’t try everything.
“Some parents find it helpful to put all the dishes out on the table rather than serving each plate in the kitchen,” Meade said. “You may be surprised that halfway through a meal a child offers to try something he or she would have said no to if asked directly.”
Also, ditch the clean plate club. Kids should stop eating when they’re full, not when their plate is clean.
Don’t give up
It may be hard, but keep trying.
If your child doesn’t like a food the first time around, try preparing it in a different way. Your child may need to try a new food anywhere between seven and 15 times before they like it.
