Tips for handling your picky eaters

Ask your kids what they want for dinner and they’ll pick sweets over fruits and vegetables every time. As kids, many of us did. Who wouldn’t have eaten a bowl of ice cream and chocolate chip cookies instead of a healthy dinner, if only mom had let us?

But now, you have children of your own and you may be going through the same battle from the opposite side.

Figuring out what to do with your picky eaters can be a huge challenge. Hectic work schedules might have you reaching for the fruit and veggie pouches, but there are several things you can do to lessen the stress and make sure your child is getting the nutrition they need to grow healthy and strong.

“One of the best ideas for parents is to get their kids involved in the shopping and making of snacks and meals. In doing so we can teach them about snacks versus treats and the time and place for both. We can also teach them age- appropriate skills around the preparation of meals or snacks, if they help out, they are more likely to eat,” said Ascension Saint Alexius clinical dietitian Kimberly Mack, MS, RDN, LDN, CNS. “I like to give kids choices — would you like this or that for a snack or should we have X or Y for dinner tonight? This gives them some input into the foods they eat and also limits the choices overall to help with the food decision-making process.”

Here are more tips for handling your picky eater:

• Raw baby carrots are a perfect snack. Offer the full stick — they’re the perfect size for little hands and fun for kids to be able to chew on themselves.

• Add some yogurt for veggie dipping. Yogurt with toast and banana slices for dipping is another perfect, healthy snack.

• Veggies go down a little easier when cooked in coconut milk. Pull out your chef’s pan, pour in the coconut milk and toss in some chopped carrots, cauliflower, sliced mushrooms, fresh spinach and a can of chickpeas. You’re sure to please almost any picky eater.

• Hide the sweets. You may need to remove the candy bowl from the coffee table. This is especially good to keep in mind as we enter the holiday season.

• Time meals and snacks. Setting a schedule not only helps little body clocks know what to expect, but it prevents us from doling out easy-to-grab foods while hastily pulling together a meal to feed our fussy little ones.

• Variety and repetition are important. It can take several tries to get a little one to try something, so don’t give up. Variety helps little eaters get a balanced diet and not tire of the same veggies.

• Remember — not all meals are the same. Our tastes change. Sometimes, we’re not hungry. Sometimes, we don’t want broccoli. Make certain you’re offering your little ones variety.

• Eat what your children are eating. Our children are great imitators of us. When they’re served the same food we’re eating, they’re happy knowing they’re getting the good stuff. So be sure to lead by example.

Every parent’s goal is to provide a well-balanced, nutritious diet to help their little ones grow into strong, healthy adults, setting up the foods they love today as their go-to snacks when they’re older. If you need more help with your picky eater, be sure to consult your child’s doctor or a nutritionist.

• Children's health is a continuing series. This column was provided by Ascension Illinois.