Picky Eaters? No More.

Toddlers and big kids are full of life and energy and yet somehow, they fail terribly at eating. They may flip over former food favorites, don’t want to eat when you do and may think their plate sits pretty well as a hat for your dog.

This is all perfectly normal behavior. Picky eating is part of being a toddler as with many normal, but exasperating behavior. It is simply a child’s growing need for independence and control. While many toddlers resist trying new foods, some may have sensitive taste buds and prefer bland flavors.

Furthermore, babies usually triple their weight during their first year, while a toddler may only gain four or five pounds between his first and second birthday. It’s only when your toddler is not gaining, but actually losing weight should you consult your doctor due to possible behavioral issues.

Despite what experts may say, it still is very frustrating and worrisome to many parents, including myself.

Besides, research has shown the earlier a parent introduces their little one to certain foods the more likely they will continue to eat it for years to come. If you are just starting the food journey with your infant, its essential to expose them to various flavors: bring on the broccoli and carrots.

However, if you are like me and already down the rabbit hole, in terms of toddler food struggles, it’s important to handle picky eating correctly, so they are able to leave this stage (usually between the three-five-year range). I have researched and tried the strategies below and can honestly say they are helping me set a strong foundation for my picky eaters. Hopefully we can all come out the other side relatively unscathed.

Helpful Strategies for Picky Eaters:

1. Making One Meal: Plan a meal for your family, while considering your little one’s favorite food. This doesn’t mean eating pizza and chicken nuggets every night, but rather incorporating a few of their favorite foods. If your toddler loves pasta and cheese, try making a pasta casserole with minced veggies and proteins. They may pick through their meal, but with the new exposure they may start becoming more accepting of the dish altogether.
2. Stop the Bribes: I may be guilty of telling my toddlers to have four more bites and they will get “X Y and Z” or cleaning their plate to get dessert, while it may be quite effective, it can actually create a negative relationship with food and change their ability to self-regulate their appetite. If your little one says their full, then you must respect that. Keep their plate aside and let them know they can have it later if they wish.
3. Give Them Options: Serving meals family style and letting your toddler decide their portion can make them feel more in control, while allowing them to be more open-minded to eating new foods.
4. Try a Fun Theme: Children love a fun food them. Try having “Taco Tuesday” or “Pasta Thursday” where you set up all the ingredients/toppings and have them build their dish. Try to always offer a preferred ingredient so the choices aren’t too overwhelming.
5. Be Creative: Prepare your child’s meal in a creative way. Use a variety of dips and sauces to help in overcoming any initial hesitations. For example, add a bit cinnamon to apple slices and use the microwave to soften them and bring out their sweetness or sprinkle some grated parmesan cheese on broccoli.
6. Prepare for Healthy Nibbles: There will be a certain period, usually right before dinner is ready, where toddlers start complaining and whining from sudden hunger. To avoid a possible toddler tantrum and instead of caving in and letting them have “filler” snacks such as chips and crackers, prepare a small tray of healthy nibbles, such as sliced cucumbers, celery and carrots. Toddlers will enjoy the “help yourself” aspect and may try a few nibbles.
7. Be Sneaky: If your little one is having a vegetable strike try hiding those healthy nutrients in foods they do like. You can add some grated carrots and zucchini to moisten baked goods or puree butternut squash with cheese to use a sauce for pasta.
8. Let Them Be Involved: Allow your toddler to be involved in creating dinner. You and your toddler can grow tomatoes and herbs in a simple pot or use your yard to raise a bed of fruits and veggies. You can also take your toddler grocery shopping and ask them to choose which green yummies to buy for dinner. Also, let them be your sous chef in the kitchen. The more they feel involved and connected with the preparation of the produce, the more comfortable they will be in actually consuming it.
9. Avoid Too Many Liquids: Drinking too many liquids such as juices will leave your little one too full to eat their meal. Aim for consuming no more than two juice boxes per day or two cups of milk.
10. Be Positive: Ultimately, try to continue exposing your child to all sorts of food. Like many parts of parenting, it will take time to see the fruits of your labor. As tough as it may be at time, keep up the positivity and remember “this too shall pass.”

I wish all my fellow readers the best of luck in raising your adventurous eaters and leave me a comment on your best strategy for combatting the picky toddler years.