If you have a picky eater, mealtime can be a challenge. Many parents feel the stress of trying to get their children to eat a balanced diet, but it’s important to understand that picky eating can be a normal part of childhood development. With the right strategies, you can help your child develop a healthier relationship with food.
Here are four tips for managing mealtime with a picky eater:
Remove the Demands at Mealtime
Often, mealtime can feel like a battle if you repeatedly ask your child to take a bite or finish everything on their plate. This pressure can create negative associations with food, making it harder for your child to develop a positive relationship with eating.
Instead, try creating a relaxed, stress-free mealtime environment. Focus on having a distraction-free conversation that doesn’t revolve around food. For example, you might talk about something fun that happened during the day or ask about a favorite book or game. This can shift the focus away from food, making it less stressful for your child.
To reduce food sensitivity, increase exposure to new foods throughout the day without the pressure of eating them. The goal is to normalize the presence of various foods without forcing your child to try them. This can involve simply having a variety of foods on the table or even just letting your child see and smell new foods without any expectation to taste them. Over time, this reduces anxiety and increases curiosity.
Involve Your Child in the Food Process
Getting your child involved in food preparation can be a powerful way to reduce resistance and promote positive experiences around food.
Allow your child to help with simple tasks such as making snacks for family members, stirring ingredients, or arranging food on plates. This provides them the opportunity to touch, smell, and explore different foods without the pressure to eat them.
Additionally, ask your child to help with other food-related tasks, such as making the grocery list or even going shopping with you. Research has shown that children are more likely to try new foods when they feel involved in the process. As they take ownership of the meals they help create, they may feel more confident in trying the foods they helped prepare.
Let Your Child Experience New Foods With All Their Senses
When introducing new foods, it’s important to allow your child to experience them in a non-threatening, sensory-based way. This approach is based on the principle of “desensitization,” where children are encouraged to interact with the food using multiple senses before actually eating it.
Start by having your child touch the new food (e.g., a small crumb-sized piece) to their lips, or just smell it. Allow them to feel the texture with their fingers, and discuss its color, temperature, and shape. These simple steps help reduce anxiety around the new food by making it more familiar.
It’s also important to avoid offering new foods alongside preferred foods, as children are likely to choose their familiar favorites. Instead, serve the new food with something your child will eat, but isn’t necessarily their go-to choice. For example, pair a new vegetable with pasta or crackers they are already comfortable with.
Make Mealtime a Positive, Family-Centered Experience
Mealtime is not just about eating; it’s an opportunity for family bonding, language development, and creating positive associations with food!
One way to do this is by serving meals family-style, where everyone can help themselves. This allows your child to see and smell the food as it’s passed around the table, helping them become more familiar with unfamiliar foods. Let them choose what goes on their plate, which gives them a sense of control and involvement.
Studies also highlight the positive effect of mealtime conversations on language development. Encourage your child to talk about their day or share their thoughts on the food they’re eating. This creates a relaxed atmosphere and helps promote communication skills, all while fostering a positive relationship with mealtimes.
Receive Picky Eating Support At Enrichment Therapy & Learning Center
Navigating mealtime with a picky eater can be difficult, but by using these strategies, you can help your child feel more comfortable and confident around food! If you need additional assistance with reducing mealtime stress, Enrichment Therapy and Learning Center can help! We work with children of all ages to work through difficult or stressful situations. Book a consultation at our Des Moines or North Liberty office to begin the journey in helping your child find joy in mealtime.
Enrichment Therapy & Learning Center has locations in the Iowa City, IA area and Des Moines, IA area. We provide individual speech-language therapy and tutoring programs. At Enrichment Therapy & Learning Center our passion is to help kids achieve effective communication skills and gain academic success. Contact us for more information on how we can help your child succeed.
info@enrichmenttherapies.com
740 Community Drive, Unit A
North Liberty, IA 52317
319-626-2553
infodm@enrichmenttherapies.com
5530 West Pkwy, Suite 300
Johnston, IA 50131
515-419-4270
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