16 useful tips for picky eaters

Studies have found that up to 50% of parents think that preschoolers are picky eaters. Dealing with picky eaters can be frustrating, especially when you're unsure of safe and effective ways to get your child excited about eating. Plus, kids are limited to only a few foods. So, what is a picky eater and what to do with a picky eater?

1. Get creative with recipes and displays

Some children may be delayed by the texture or appearance of certain foods. This is why it is important to make food look appealing and it is important for them to try new foods. For example, adding a few spinach leaves or kale to your child's favorite smoothie is a great way to introduce greens. Chopped vegetables like peppers, carrots, onions, and mushrooms can be easily added to kid-friendly recipes like pasta sauces, pizzas, and soups.
Another way to make foods look more palatable to children is to present them in a fun and creative way. For example by using the star cookie cutter to turn fresh fruits and vegetables into fun shapes.

2. Be a food role model for your child

Although you may not realize it, your child is influenced by your food choices. Children learn about food and food preferences by watching the eating behavior of others.
In fact, studies show that young children are more likely to accept new foods when others around them are also eating them. A study conducted in 160 families found that children who watched their parents eat vegetables for a snack and a green salad for dinner were more likely to meet daily fruit and vegetable recommendations than children. not observed. So try increasing your consumption of healthy foods like vegetables and enjoy them in meals and snacks in front of your child.

Cho trẻ ăn — Bố mẹ chính là hình mẫu thực phẩm các bé

3. Start with a small palate

It is very normal for parents to want to give their children hearty portions to make sure they get the calories they need. However, when trying new foods, it may be better to offer small portions. Because when giving children large portions can make them overwhelmed and refuse food just because the portion is too large.
As the child has adapted to the smaller portion, slowly increase the amount of the new food at subsequent meals until the normal amount is reached.

4. Do it the right way

Often, parents encourage children to try a new food by promising a reward such as dessert or a later dish. However, this may not be the best way to increase food acceptance in children. Because, using unhealthy foods like ice cream, chips or soda as a reward can cause children to consume too many calories and eat when they are not hungry.
Experts recommend using non-food rewards to encourage food acceptance is best. Simply using verbal praise to let kids know you're proud of them is one method.
Or use stickers, pencils, play with your child, or let your child choose a favorite game to play after dinner are examples of non-food related rewards you can use to motivate accept food.

5. Eliminate food intolerances

Picky eating is common in children, but it's also a good idea to rule out food intolerances and allergies. Although an allergy has obvious symptoms such as a rash, itching, and swelling of the face or throat, an intolerance can be more difficult to identify.
Pay attention to what your child is refusing to eat by recording it in a notebook. If your child tends to stay away from foods like dairy products, gluten-containing foods, or cruciferous vegetables, they may experience unpleasant symptoms related to food intolerances.

6. Remember that you are serving

Children can be persuasive, that's why it's so important for parents to remember that children should be in control. Picky eaters often ask for specific meals, even when the rest of the family is eating something else. Experts recommend that parents provide the same meal for the whole family and not serve picky kids a different dish.
Serving a meal that contains both new foods and foods your child already enjoys is the best way to promote acceptance without completely meeting their needs.

7. Involve your child in preparing and cooking plans

One of the most important things you can do with children to broaden their interest in food is to involve them in cooking, shopping, and meal selection.
Taking kids to the grocery store and allowing them to pick out a few healthy items they want to try can make mealtimes more fun and enjoyable.
Get children involved by having them complete safe tasks appropriate for their age, such as washing or peeling produce or arranging food on a plate.
Some studies show that when children participate in meal preparation are more likely to consume vegetables and calories in general than those who do not.

8. Be patient with picky eaters

Children require patience in all areas of life, especially when it comes to food preferences. Parents should take comfort in knowing that most children considered picky eaters will improve within a few years.
A study of 4,000 children found that the prevalence of picky eaters was 27.6% by the age of 3 but only 13.2% by the age of 6. The study also showed that forcing children to consume food can increase picky eaters. and make them eat less.
While dealing with a picky eater can be frustrating, patience is key when trying to increase your child's food intake and broaden food preferences.

9. Create a happy atmosphere for the meal

Creating a fun and stress-free environment when eating is key when dealing with picky eaters. Children can sense when there is tension in the air, which can cause them to become uncooperative and refuse new foods.
Let children, especially younger children, explore foods by touching and tasting. The activity can take a long time but it will support and help the child feel comfortable. However, experts recommend that meals should not last more than 30 minutes.

Kén ăn — Không khí bữa ăn quyết định ham muốn ăn uống của trẻ

10. Eliminate distractions in meals

Parents should create a distraction-free environment during meals. While it can be tempting to let your child watch TV or play games during mealtimes, it's not a good habit for picky eaters.
Always put children at the table when eating. This provides information and lets children know that this is a place to eat, not to play. Allow your child to sit comfortably while eating. Also, turn off the TV and put away toys, books, and electronics so your child can focus on his or her eating duties.

11. Continue to expose your child to new foods

Research shows that children may need up to 15 exposures to a new food before it is accepted. This is why parents shouldn't put pressure on their children after they have repeatedly refused a certain food.
Continually introduce new foods by offering small amounts along with portions of foods they like. Or can add flavor to new foods, but don't force them if they won't try them.

12. Use mindful eating techniques

Keeping your child alert and attentive to feelings of hunger or fullness can lead to positive changes for picky eaters. Instead of begging a child to eat a few more bites, ask them how they are feeling.
Parents will create questions to help children give their perspective on how hungry they are and how they experience the meal. Repeated exposure to new foods in a non-coercive manner has been shown to be the best method to promote food acceptance.

Ép trẻ ăn — Ép ăn không phải là một phương pháp hữu ích dành những người kén ăn

13. Pay attention to your child's taste and texture preferences

Just like adults, children have certain food preferences and textures. Understanding what foods your child likes can help you offer them new foods they are more likely to accept. For example, if a child likes crunchy foods like cookies and applesauce, they may prefer raw vegetables that resemble the texture of their favorite snacks more than cooked vegetables. Or if your child prefers softer foods like oatmeal and bananas, offer new foods that have a similar texture to cooked sweet potatoes.

14. Cut down on unhealthy snacking

If your child is snacking on unhealthy foods like chips, candy and soda, it can negatively affect mealtime intake. So, it's a good idea to offer healthy meals and snacks at consistent times throughout the day (about every 2-3 hours). This allows children to develop an appetite before the next meal.

15. Encourage eating with friends

Just like parents, peers can influence a child's food intake. Feeding meals with children their age can help keep them motivated to try new foods.
Studies show that children are likely to eat more calories and try a wider variety of foods when eaten with other children.

16. Get help from an expert

Although picky eaters are common in children, there are also some warning signs that indicate a more serious condition. If you notice any of the following abnormalities, contact your doctor for help:
Difficulty swallowing (dysphagia) Unusually slow growth and development, growth retardation Vomiting or diarrhea Crying when eating, showing pain Difficulty chewing Anxiety, aggression, reactions In summary, when it comes to improving picky eaters in general and children in particular, remember to stay calm and try some of the evidence-based tips listed above . With the right approach, your baby will develop to accept and appreciate a variety of foods over time.

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Reference source: healthline.com

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