Is your child fixated on eating only a select few foods, like grilled cheese or peanut butter toast? Do they resist trying anything different? If mealtime feels like a struggle in your household, you’re definitely not alone.
Many young children exhibit picky eating tendencies, which can be a significant source of stress for parents. Before mealtime stressors get the best of you, consider implementing these tips and strategies to ease the tension around the table.
What the research indicates about picky eating
Demonstrate healthy eating habits
To inspire your child to explore new foods, set an example by eating them yourself. Encourage your child positively to taste what you are enjoying, and remain indifferent if they choose not to.
Incentivize positive behavior
Children appreciate being recognized for good behavior. Reflect on how you motivated them during potty training. Research suggests employing non-food rewards, like stickers, to promote trying different foods.
Repeated exposure is key
Research shows that kids may need to see a new food a minimum of ten times before they’re willing to accept it. So, keep offering and exercise patience.
Key takeaways
Be an exemplary model for your child by continuously offering new foods without pressure. Over time, they may come to enjoy it.
Empower your child to choose—within limits
To alleviate mealtime anxiety and avoid food confrontations, concentrate on your role as a parent or caregiver, allowing your child to take charge of the remaining decisions (although this might be tough).
Role of the parent/caregiver
You are in charge of what, when, and where food is offered.
What: You determine the foods and beverages available at each meal. Serve a single meal for the whole family without accommodating individual preferences.
When: You set the timing for meals. Create a schedule for meal and snack times to establish expectations for when food will be available.
Where: You decide the setting for meals or snacks (whether at the dining table, on the floor for a picnic, or in front of the TV during a favorite show, for instance).
Child’s role
Your child decides whether to eat and how much to consume. This portion can be challenging for parents and caregivers since the child has the ultimate say in their appetite. Keep in mind that children’s hunger levels can fluctuate daily; trust that they can sense their own hunger.
Key takeaways
Adhering to these roles will help to minimize mealtime disputes. When mealtimes turn contentious (pressuring, persuading, or deceiving), children understand that there’s a winner in these battles, and often, that winner is them. Moreover, their hunger can vary due to daily activities, growth, and energy levels, which is completely normal, validating the need to trust their hunger cues.
Next time you feel overwhelmed during mealtime, remember your role, practice patience, get inventive, and acknowledge that you are the expert when it comes to your family.
