8 ways to defeat picky eating
It can be hard enough maintaining proper nutrition, but the biggest challenge is maintaining proper nutrition with a picky eater! Picky eating can be a stressor for many parents, because we want our kids to thrive fully in their health. There is no one-size-fits all definition of a picky eater, but the one thing that rings true for all picky eaters is the lack of fruits and/or vegetables in their diet.
I’ve dealt with a picky eater of my own. We had many failed attempts at bringing in a wider variety of foods into my older son’s diet when he was younger. We finally had a breakthrough and he eats whatever we have for dinner now– no questions asked, and I want to share the tips I used with you!!
In this blog post, I will be sharing the 8 secrets/tips that I learned along the way to combat picky eating for good. I will be covering:
How I dealt with a picky eater, and still successful 8 years later
Leading by example
Taking inventory of the child’s likes/dislikes
How to make subtle changes to what your child likes
How to properly offer children different choices
The power of repetition
How to have mealtime routines
How important a positive eating environment is
Limiting distractions at mealtime
So, if you are tired of the daily struggle of dealing with a picky eater, then you are in the right place! That is about to change for good!!
How I dealt with a picky eater, and still successful 8 years later
I had my first son at 19 years old, and I was never taught anything about healthy living. I struggled with addiction, and would give him the easiest options to make it easier on myself (chicken nuggets, french fries, processed snacks, basically anything quick and easy).
I went to get help for my addiction when he was 5 years old, and when I got him back the damage of the picky eating was already done. But, I was ready to be the mom I was created to be for him and the person I wanted to be for myself, so I started getting really into health and fitness (I am now a Certified Nutrition Counselor). I was ready for the change, but he was not! I had already put him through so much, so when it came time to switch up foods to get healthy…it was his last form of control he thought he had.
We had many failed attempts of me just having him sit at the table until he at least tried a food, like crying fits every meal time. I realized that this was not the way, and started to implement some of the tips I am going to share with you. Luckily now he is 14, healthy and athletic, and you would never think he was a picky eater. My youngest son never dealt with this thankfully, because we started healthy eating as soon as he was born…he knows no other way. It feels so good not worrying about my children’s health, and knowing they are getting the proper nutrition to thrive in every way! Our lives are completely different than where we once were, and I know you can have the same success!!
So here’s exactly what I have learned along the way, and how to implement it for yourself. Here is exactly how to easily make changes and make them stick. Please make sure you give yourself grace and do these things in steps and not all at once (this has proven to be the best way to stick to things). When I tried implementing it all at once, I would fail every time. Day by day my friend!!
Secret #1: Leading by example
This is probably the most important step to remember, because our kids will not stick to something that we aren’t willing to do. We must show them that we are willing to eat a variety of foods, and let them see how it makes us feel better. Say things like, “I am so glad I ate that healthy food, because now I feel so energized and ready for my day.” Make sure they have a positive view on healthy eating, and a role model to model after.
Secret #2: Taking inventory of the child’s likes/dislikes
Take a moment to write down what your child eats on a daily basis. It may surprise you and give you a boost of confidence to realize they get more than you think, and it will give you a good picture of the things you can substitute later for a healthier option. Also, keep an eye on what they eat at specific times to see if there are any reactions (even if subtle). Some food sensitivities can deter kids from eating. If you notice anything, you can take out that certain food to see if it makes a difference.
Secret #3: How to make subtle changes to what your child likes
I will give an example of what I did with my oldest son…He loved Chick-fil-A nuggets, so we made subtle changes first by having him try the grilled nuggets (it was still nuggets and still Chick-fil-A, but better than fried) This is what I mean by subtle changes…you can do bigger changes later, but this is not the time to implement it all!
If your child refuses to eat veggies in a meal at this point, there is another way to make sure they are getting the nutrition even at the beginning stages of this process. I so wish I would have had this option, and I use this now…because let’s get real even when your kids aren’t picky eaters you don’t always feel like cooking veggies with every meal. You can literally sprinkle a small amount of this on any food or add it in a drink (your child will not even notice), and they are getting 90% of their daily fruits and veggies…you only use 1/12th of a teaspoon so this little bottle lasts forever! Click here to get yours today!!
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Secret #4: How to properly offer children different choices
A lot of children are picky eaters, because they feel like that is the only form of control they have in their lives. By giving them a little control in the decision making of their food choices, it eliminates the need to be rebellious. You cannot give them too many choices, or choices that are completely different from one another. Never give them more than 3 options to choose from! Let them choose the veggie that everyone has for dinner that night if they are willing to try it, and make sure everyone knows before eating that your child chose the veggie they are eating (it makes them feel important knowing you let them make that decision for the family).
Secret #5: The power of repetition
I have definitely seen this to be true! Even if your child won’t try a food, continuously offer it or put it on their plate. It could make them want to eventually try it just by seeing you enjoy it every time you eat it, and the fact that you aren’t putting pressure on them to try it may make them curious. My oldest finally tried things after months just because he would see us eat it all the time, and he would always say he didn’t like things (before trying them) and be so surprised that he liked it…which makes them open to trying more!
Secret #6: How to have mealtime routines
I know my family and I have definitely thrived off of having a routine! We always make it a point to have dinner as a family at the table, and I know you can’t always get everyone at the table every night (my husband works late a lot). But, my kids still know that even if their dad is not home, we are all going to sit as a family to have dinner. Our lives are so busy even as a stay at home mom, I am doing all the things around the house when I am not homeschooling them. They want our attention, and this makes the kids look forward to meal time (and having a healthier outlook on food) knowing that it will also be good family time along with the meal. Let them help set little things out for dinner, like silverware…things that make them feel important and confident. Also, let them help you cook and add seasonings to the veggies they will be eating. Give words of affirmation when you try “their food”! When we feel confident and have positive thinking, our bodies automatically process food better!
Secret #7: How important a positive eating environment is
Have you noticed in your own body how you feel when you eat while you are stressed or just not feeling relaxed? If not, pay attention to how you are feeling when you eat, and how you feel after eating. I can definitely notice that I have indigestion and bloating more if I am not happy when I eat, and your children experience that too. The first thing we do is take turns praying before we eat, so that it sets the atmosphere and gives our minds a sense of thankfulness. Don’t wait until you are all at the dinner table to discuss something they may have done wrong…keep it positive and discuss those things after they have digested their food. Also, don’t make them feel pressure while implementing these changes because that will cause stress while they are eating. The stress response inhibits the digestive system, and the relaxation response activates it. That is why it is called “rest and digest” when we are in that relaxed response. When the stress response is activated, digestion is suppressed, so the body can reroute its resources to trigger fight or flight.
Secret #8: Limiting distractions at mealtime
This kind of goes along with mealtime routines, but make sure you are present and in the moment when you eat together. Put the phone away, and make sure you are not watching TV while eating. Let them get the full experience of their meal, because we are meant to enjoy those little things in life. If they are distracted they will not be thinking about all of the yummy flavors in their food, and the different colors in their meal. We must teach our children to enjoy each moment, this will help them in bigger areas of their lives as well.
Once I learned and implemented these tips into my daily life, things completely changed in our home. Implementing these changes also made us more present and disciplined in other areas of our lives, which in turn allowed our family to be healthy not just physically..but spiritually and mentally as well).
I want this for you, too!! Remember don’t make this process stressful, or doubt yourself as a parent. The fact that you are reading this to improve on things is your sign that you are a great parent. Take the pressure off and use this staple everyone should have in their home, so that you don’t feel you have to rush this process! I use this even without picky eaters, not just for my kids but for all of us! It is so nutritionally dense, just 1/12th of a teaspoon contains up to 90% of your daily recommended values for many key vitamins! This organic vegetable powder (that you literally shake on like seasoning and can’t taste it) does not contain any of the common allergens…free of nuts of any kind, shellfish, dairy products, eggs, wheat or soy. It contains no GMOs, syrups, sugars or dyes, and it is crazy affordable. Click here to get yours now!!
I know it can be hard to think of healthy snacks that your child will like, so I wanted to include some FREE recipe card printables with some of my kid’s favorite healthy snacks that even picky eaters will enjoy. Use the form below to get INSTANT access to healthier snack options!