Picky eating is very common among toddlers and they often get stuck on specific preferred foods for brief periods of time. Usually these preferences are temporary but if they are stuck on unhealthy choices or an unbalanced diet, it is a good idea to intervene.
It is best to introduce unhealthy snacks when children are old enough to understand that these items are only for special times or occasions. But obviously, birthday parties, play dates, road trips, etc. tend to make controlling the food your child is exposed to much more of a challenge.
Hopefully, these seven tips can help battle your toddler’s love of salty and sweet.
1. Provide Healthy Choices: Try to limit your child’s diet to only healthy options but provide lots of choices. Select healthier snacks between meals that would be acceptable during mealtimes as well. Keep unhealthy snacks out of sight. If they ask for something that is not on the plate, say, “we don’t have pretzels” in a neutral tone and then present the choices they do have in a positive way.
2. Give Positive Attention for Good Eating: The most common strategy suggested for picky eating in young children is to give positive attention when your child exhibits good eating behaviors (e.g., exploring, touching, or tasting the healthy food presented) and ignoring your child’s whining or begging for the other food after you have already indicated that it is not available. This does not mean that you should ignore your child entirely. You should just ignore the begging while you continue to encourage them to eat the food offered.
Keep in mind that it is important not to force your child into eating the healthy item because then eating will become associated with negative feelings and discomfort.
3. Be a Good Model: Another strategy that often works is trying the food yourself. Sometimes a simple, “Yummy, tastes delicious!” does the trick. Usually when you are willing to try the food and show your child how good it tastes, they are more willing to try it too.
4. Consider Likes and Dislikes: Some children have preferences for different tastes or textures. Your child may like pretzels because they are crunchy or salty. Find healthy options with similar taste profiles. Many children love ketchup and they are willing to eat anything as long as it has a little ketchup on it.
5. Be Creative and Make Mealtime Fun: Consider your child’s interests and think about what may make healthy food look fun and exciting for them. For example, if they love a specific animal or character, buy a special plate or spoon with the character on it. Cut foods into interesting shapes or present them on the plate in an interesting way.
6. Adjust Portion Size: Children may be more willing to try a small piece of something new but may be unwilling to try anything when a whole plate of it is presented. Continue to present new foods but in small amounts. It can take 10 to 15 times before a child tries a new food so it is important to be patient. If you continue to serve it, they will eventually try it.
7. Combine Likes and Dislikes: Sometimes the best strategy is to combine healthy foods with preferred foods so that eating continues to be a positive experience for everyone. Spread avocado on top of a small cracker or crush a few pretzels in the pasta bowl. When your child requests the snack item, only present it with healthier items. Be stingy with the snack but very generous with the healthy items. When they are finished with the preferred snack, be firm that there is none left. If your child is hungry, they will eventually eat the healthier food to satisfy their hunger.
The good news is that children are generally not stubborn enough to go hungry. Don’t be concerned if they skip a meal at first, they will not starve. Instead they will learn to be more flexible eaters.
This post was written with the help of my sister, a school psychologist.
Read more of Ilana’s writing at Mommy Shorts.