Strategies for Raising Healthy Eaters
Here are a few thoughts from nationally known nutrition experts
and our instructor Elizabeth Ward, MS, RD, on how to get kids to go from picky
eaters to people with sound, varied diets.
1. Avoid the Power Struggle
One of the surest ways to win the battle but lose the war is to
engage in a power struggle with your child over food, says Jody Johnston Pawel,
LSW, CFLE, author of The Parent's Toolshop. With power struggles you are
saying, "Do it because I'm the parent" and that's a rationale that
won't work for long, she says. But if your child understands the why behind the
rules, those values can lay the groundwork for a lifetime of sound food
choices, whether you are there to enforce them or not, she says.
2. Let Kids Participate
Get a stepstool and ask your kids to lend a hand with easy
tasks in the kitchen, says Sal Severe, PhD, author of How to Behave So Your
Children Will, Too.
"If they participate in helping to make the meal, they are
more likely to want to try it," he says.
"It's also a great way to put the ball back in the child's
court when it comes to food preferences," says Pawel.
3. Don't Label
Severe reminds parents that, more often than not, kids under 5
are going to be selective eaters. "It's rare to have a child that will eat
anything you put in front of them. Being selective is actually normal,"
Ward says. She prefers the term "limited eater" to the more negative
4. Build on the Positives
"When I sit down with parents, we'll often find that their
child actually does eat two or three things from each food group," says
Ward. Just as children can get great comfort out of reading the same story over
and over, they also enjoy having a set of "predictable" foods.
"Even though they aren't getting a wide variety of foods,
they are actually doing OK nutritionally," says Ward. When the child goes
through a growth spurt and has a bigger appetite, use that opportunity to
introduce new foods to their list of old standbys, she says.
5. Expose, Expose, Expose
Ward says a child needs to be exposed to a new food between 10
and 15 times before he or she will accept it. But many parents give up long
before that, thinking their child just doesn't like it, she says. So even if
your child only plays with the strawberry on her plate, don't give up. One day
she just may surprise you by taking a bite. However, don't go overboard and try
to introduce three new foods at every meal, says Severe. Limit exposure to one
or two new foods a week.