9 Ways to Improve your Picky Child’s Eating Habits

Parents can help kids overcome picky eating by cultivating good eating habits early on. A recent study showed that picky children often have highly sensitive taste buds with heightened perception of bitterness, which result in avoidance of healthy vegetables and a preference for salty and fatty foods.

Unhealthy eating habits, in turn, may increase the risk of obesity and cancer. According to research author Dr. Virginia Utermohlen, picky eaters are also likely to develop low self-esteem.

Luckily, you can help improve your child’s eating habits and encourage him to eat delicious yet tasty foods. Here are some tips to wean picky eaters from their poor eating habits:
 
1. Don’t force your child to eat. Let your kids eat only when they’re hungry. If they don’t feel like eating, don’t force them to eat a meal or even a snack. Ensure that meal times are associated with positive memories. You’ll soon see that your child will eventually eat without much prodding.
 
2. Serve meals and snacks regularly. Train kids to eat their meals at regular, scheduled intervals. It’s best to let your child come to the table with an empty stomach so that he’ll be more motivated to eat. As much as possible, avoid giving your child snacks an hour before meals.
 
3. Make meal times more enjoyable. Make sure the TV is off, and avoid distractions such as gadgets and complex toys during meals. To create a happy mood, dish up your usual vegetables with your kids’ favorite dip or sauce. Try pairing steamed broccoli and melted cheese. You may also buy alphabet-shaped food items, or even let them design their plates with happy faces using vegetables to pique their interest in eating new and healthy foods.
 
4. Encourage your child to help in the kitchen. Engage your child in preparing healthy meals. Start by asking him to select fruits, vegetables, and other healthy foods at the grocery store. In the kitchen, let him help rinse fruits, peel vegetables with kid-safe utensils, whisk mixtures, or place items in the fridge.

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5. Be a role model. Kids follow what adults do. Show your kids how much you enjoy eating veggies and he’ll be more eager to try them. Also, include healthy meals in your family’s diet so that your kids will get used to eating them.
 
6. Stop giving dessert as a reward. Finishing every meal with dessert may leave a misconception that dessert is the best food and may heighten your child’s craving for sweets. You can train your child to limit desserts by serving them only twice a week, for example. Another option is to replace confectionery delights with fruit, yogurt, and other natural healthy treats.

7. Sneak veggies into your dishes. Grate veggies in soups or sauces, mix fruit slices in cereals and yogurt, or substitute healthier alternatives to your kids’ favorite meals.
 
8. Avoid cooking a separate meal for your child. Don’t give your child a different meal if he doesn’t eat the prepared food for the whole family. Ask him what food he wants before you cook breakfast, lunch, or dinner to ensure your food won’t go to waste. Continue to serve healthy food to let your child become familiar with it.
 
9. Serve milk with meals. Encouraging your child to drink milk every day is an important part of cultivating good eating habits. However, don’t force him to drink it. Choose a milk brand that has less sugar, as this will help lessen your child’s craving for sweet foods.
 
Good eating habits won’t develop overnight but you can start training your child early. If you think your child’s picky eating habit is affecting his health, consult your doctor. Make healthy eating a positive experience for you and your child – your love makes a big difference. 

Photo from sxc.hu