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10 Tips and Tricks for Inspiring a Picky Eater

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If you’ve got a picky eater on your hands, don’t worry- you aren’t alone. Toddlers are notorious for being picky eaters. There are several reasons for this, and this website does a great job of explaining the developmental changes a toddler is going through and how it affects their eating patterns.

Here are some great ways to inspire your toddler at the dinner table:

1. Keep portions small.

I don’t know about you, but I get totally turned off by heaping portions of food. Toddler have tiny tummies- about half the size of their fists. Sometimes I put just three bites of something on my 3 year old’s plate. It’s less overwhelming for her and she also gets a sense of accomplishment when she gets to ask for seconds, or thirds (if I’m lucky).

2. Whip up some dip.

Dipping keeps kids interested in what they are eating. Some great dip ideas are: cottage cheese mixed with a tablespoon of ranch dressing, hummus, ketchup (organic has a higher lycopene content, and watch out for high fructose corn syrup), guacamole, nut butters, or yogurt.

3. Mix up the presentation.

My kids love eating from plates with lots of tiny compartments. Some other fun serving ideas include: muffin tins (you’ve got to check out Muffin Tin Mom!), ice cube trays, or a series of tiny bowls. Sometimes the novelty of the presentation is all they need to get inspired to eat.

4. Cut foods into fun shapes.

My three year old loves sandwiches that are cut into fun shapes (hearts are her favorite). I keep a jar of kids cookie cutters on hand so she can pick out which shape she wants in her lunchbox. She also loves to eat “baby pancakes” that are the size of a silver dollar.

5. Grow your own food.

Kids respond very well to eating fruits and vegetables that they have had a part in growing themselves. My parents have blueberry bushes that my toddler eats right off of, and both my girls love to pick off of our strawberry plants at home. But when I buy blueberries and strawberries from the store? They won’t touch them.

6. Ditch the fork.

Again, it boils down to the presentation. Try sticking toothpicks in bite sized portions or threading food onto skewers.

7. Give your child choices.

Toddlers like to feel like they are in control. Offer you child two or three (max) healthy meal options. You decide what the options are, and the child decides which one they want. This is a great way make the toddler feel like they have a say in what they are eating.

8. Don’t force new foods.

I got this tip from a mom friend, and it has worked wonders. When a toddler tries a new food, don’t insist that they swallow it. Kids have very sensitive gag reflexes and if food grosses them out in any way, teach them spit it out politely and discretely into a napkin. They will be more open to trying new foods if they don’t have the fear of gagging on it. Remember: Children often need to be exposed to a new food many, many times before they can accept it.

9. Put it in a cup.

If your toddler prefers beverages over food, then by all means: Make a smoothie! You’d be amazed by what you can hide in there. Try sneaking a little kale or broccoli in your toddler’s next smoothie. Apple juice and banana do a great job of masking vegetable flavors.

10. Finally: Relax.

Your job is to prepare healthy meals and serve them in an appealing way. How much and what your toddler eats is mostly up to them. Keep encouraging healthy eating habits, set a good example, and don’t sweat the small stuff. This is a passing phase and it will be over before you know it.

For more insight into the eating habits of children from birth through the teenage years, check out this book, “How to Get Your Kid to Eat, but Not Too Much” by Ellyn Satter.

What are some of the ways you inspire your little one at the dinner table?

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Thursday 9th of June 2011

I'm so glad you didn't say have your toddler help you grocery shop. I am so sick of that one, and it doesn't even work! I'll have to try some of these for my insanely picky 4 year old. Thanks.


Thursday 9th of June 2011

Great article, thanks!


Thursday 9th of June 2011

Amazing post from an amazing Mom!

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