Eat Right: Raising a picky eater? 7 strategies to improve their habits

Most parents struggle with their children when it comes to ensuring that they eat healthy and well-balanced meals. Being picky at meal times can prove to be harrowing for a parent. This is because it can be difficult to get a child to eat healthy, balanced meals when they only want to eat a limited range of foods.

However, it’s important to remember that this is a normal phase that many children go through, and there are ways to improve their eating habits. According to Yatika Singh Meena, whose daughter studies at Apeejay School, Saket, as a parent one has to adapt to the situations. “My son hates to eat vegetables. But he loves to eat paranthas. So, I give him stuffed parantha with veggies and curd which he relishes,” Yatika said.

She also said that sometimes, she compromises when it comes to what her son wants to eat and other times, she tells her son to eat what has been put in front of him. “For example, if he wants to eat a pizza, I make it at home and lots of different veggies. I also ensure that both my children are introduced to all kinds of foods. Of course, I give these in small quantities so that they get used to eating all kinds of food. Children should be, from a very young age, be introduced to all kinds of foods so that they don’t develop bad eating habits later in life,” Yatika stressed.

She added that she also changes the shape of the foods – making a star, a smiley face, and the shape of the Gingerbread man to name a few. “This keeps the kids interested in trying new foods since it looks pretty,” Yatika explained.

I ensure that both my children are introduced to all kinds of foods. I give these in small quantities so that they get used to eating them. This way they won’t develop bad eating habits later in life

–Yatika Singh Meena, whose daughter studies at Apeejay School, Saket

Seven tips to help parents to improve the eating habits of their child who is a picky eater

Introduce new foods gradually: The most important thing to remember when dealing with a child who is a picky eater is to introduce a portion of new food gradually. Don’t overwhelm your child with too many new foods at once. Instead, introduce new foods one at a time, and in small portions. It’s also helpful to offer a new food alongside a familiar one to make it less intimidating. For example, if your child loves grilled cheese, you can serve it with a small portion of broccoli or carrots on the side. Don’t force your child to eat new food, but encourage them to try it. It may take multiple tries before they develop a taste for it, so don’t give up after just one attempt.

Make meals fun: One way to encourage a picky eater to try new foods is to make mealtime enjoyable. Create a fun and relaxed atmosphere at the table, and engage your child in the cooking process. Ask for their input on meal planning, and let them help you prepare the meal. Use colourful plates and utensils to make meals more visually appealing. You can even turn mealtime into a game by having your child pick out the vegetables they want to eat from a list of options, or by making a rainbow plate with foods of different colours.

Encourage snacking on healthy foods: Children often like to snack between meals. It’s important to offer healthy snacks. Keep a bowl of fresh fruit on the counter, and cut up vegetables like carrots and cucumbers. Avoid giving unhealthy snacks like chips, cookies, and candy. Try making your child eat vegetables with a dip like hummus or ranch dressing.

Be a role model: Children learn by example. Eat a variety of healthy foods yourself, and try new things in front of your child. Don’t make negative comments about certain foods in front of them, as this can influence their attitudes towards those foods. Make healthy eating a family affair by cooking and eating meals together, and discussing the benefits of healthy foods.

Involve your child in meal planning and preparation: If your child is a picky eater involve them in the meal planning and preparation process. Ask your child what they would like to eat, and let them help you prepare the meal. This will make them feel more invested in the meal and hence likely to try new foods. You can also take your child grocery shopping with you, and ask them to pick out some of the ingredients for the meal.

Offer healthy alternatives: If your child has a favourite food that isn’t very healthy, try offering a healthier alternative. For example, if your child loves mac and cheese, make a healthier version with whole-grain pasta and a homemade cheese sauce. If your child loves pizza, make a homemade pizza with a whole-grain crust and lots of veggies. Add fruits to smoothies to make healthy drinks.

Don’t give up: Don’t give up on your child’s eating habits. It may take time but keep offering a variety of healthy foods and encouraging them to try new things. Remember that children’s taste preferences can change over time, so keep introducing new foods even if they reject them the first time.

Improving the eating habits of a child who is a picky eater requires patience, persistence, and creativity. So, help your child develop a healthy relationship with food that will benefit them for years to come.