5 Ways to Make Mealtime Easier with Picky Kids

 Is your little one a picky eater? Consider these five suggestions.

If dinnertime with your child sometimes resembles bargaining rather than nourishment, you're certainly not alone. The NHS reports that over half of children exhibit picky eating behaviors at some stage.

Charlotte Stirling-Reed, a nutrition expert for children and infants, shared insights with the  on effectively handling this issue and emphasized that self-blame is unnecessary.

"It's a very typical aspect of many children's growth. Numerous families are navigating this concern.

 1. Allow them to choose

Although it may seem counterproductive, Charlotte notes that giving a child the freedom to select what they wish to eat can surprisingly motivate them to try new foods. 

"It is much more beneficial to reply with 'that is okay' when your child says, 'I do not want to eat this meal.'"

As children mature, it’s essential for them to make their own choices, and not restricting this can be beneficial.

 "Kids want to be independent, and when we tell them that they do not have to eat anything, we give them the power to believe that eating it is their own decision."

She also recommends letting them leave the table when they wish, as extending mealtime can exacerbate the situation.

2. Avoid labeling food as good or bad

Assigning labels like good or bad to various foods can ultimately affect a child's relationship with eating, Charlotte explains.

"Aim to maintain a neutral perspective. Steer clear of 'if you eat that, you'll receive a reward or face a punishment.' Any of this can negatively influence children."

Instead, Charlotte encourages parents to instill a sense of balance.

"We don’t need to demonize different foods, but we may consume some items less often than others.

"I would not participate in conversations about what is or is not healthier.   showing them what moderation, variety, and balance resemble."

3. Prioritize enjoyment

Transforming mealtimes into a more pleasurable experience, separate from the food itself, can shift focus from the issues and encourage consumption, according to Charlotte.

This also aids in rebranding the table as a space they desire to be in.

"Bring out a book or anything that can entice them to sit at the table. Then you might say, 'we're going to set that book aside now and enjoy our meal.'

"But try not to dwell on the food. Make dinnertime enjoyable; engage them in conversation throughout."

4. Be attentive to appetite

As children reach their first birthday, their growth may begin to steady, which could lead to a decrease in appetite.

"There are fluctuations. Just like adults don’t always crave the same amount daily, it's the same for our kids."

She emphasizes the significance of being aware of these changes.

"This is known as responsive feeding, allowing them to determine how much they consume. So, we establish a routine, like breakfast, lunch, and dinner. We present it at those times and choose the foods, but we should allow them to decide how much to eat."

If your child is active and growing, chances are they’re consuming adequate food. Nevertheless, if you’re worried about your child’s limited diet or suspect they have sensory issues, it’s wise to consult your GP.

5. Involve them

Getting your child involved as much as possible in food preparation and meal times can encourage them to be more adventurous.

Charlotte suggests straightforward tasks like helping set the table, stirring or spreading ingredients, shopping together, or even learning about food can all contribute.

She also advocates for introducing them to a diverse range of foods.

"Children appreciate familiarity. Thus, the more they encounter various foods, the more inclined they are to accept them."

This doesn’t require significant time. Charlotte recommends utilizing quick and nutrient-rich food items.

"Examples include ground nuts, ground seeds, or a handful of frozen fruits or vegetables.