Remember when your baby began eating table foods? What joy it was to watch his reaction to each new food. He enjoyed some tastes, and he scrunched up his face at others. But put a food in front of him, and into his mouth it went.Fast-forward to toddlerhood. Your daring little taster now refuses anything but grilled cheese, chicken nuggets and macaroni and cheese (usually the processed boxed kind). And, oh yeah, that grilled cheese had better be cut into triangles!
It may be comforting to know that you are not alone. Parents around the world are tearing their hair out as their little darlings refuse anything remotely nutritious. What can we do as parents without resorting to trying to force food down our kids?
To start, don’t make it a war. You can’t force a child to eat peas. Well, you can, but frankly it’s not worth it and will make you both miserable in the end and cause friction evertime you are at the dinner table.
Instead, try to focus on some of these tips to help maximize your child’s nutrition:
- Make the best of what your toddler eats. For grilled cheese, use whole wheat instead of white bread. Try to start out early, many kids when they get a taste of white bread won’t go back to whole wheat bread. Check the label to make sure whole wheat is the first ingredient listed. If your toddler refuses any chicken that’s not in nugget form, read ingredient labels to look for the highest quality available.
- Add flavor. This is a big one for us. Ketchup is a favorite. There are many meats and foods our oldest wont eat with kitchup. Perhaps your child will down those carrots if they’re doused in that yummy red sauce. Other toddlers love dipping. Put out a cup with a favorite sauce or dressing, and let your toddler dip to his heart’s content.
- Hide the yucky stuff. Make pancakes containing pureed sweet potatoes. Finely chop vegetables into pasta sauce. Just be sure to conceal the forbidden ingredients so your toddler doesn’t catch on to you. We use this tip with our youngest and mix in the food he does not like with the stuff he does like.
- Try to make eating. Decorate pancakes to look like a face. Use banana slices for eyes and blueberries for a mouth.
- Keep trying. What your toddler might hate one day, she might love the next. If you put the same food on your toddler’s plate every day, maybe she’ll eat it. Or take a break, and try again in three or four months. She might surprise you.
- Consider moderation. How much junk food you allow your child to eat is up to you, and no amount of cookies are healthy. Keep in mind, however, that keeping junk food completely off limits could turn it into the coveted forbidden fruit. It’s up to you, but perhaps it’s not so evil to let your child eat some birthday cake when the time is right.
- Set the example and be a role model. If your diet consists of fried chicken, your toddler will likely want the same. Let him see you eat healthy foods. There’s no guarantee that he’ll want to eat broiled salmon just because you do, but at least you’re setting a good example.
- Ask your pediatrician if your toddler should take a multivitamin. She may not need one, but if your toddler’s diet is truly lacking, a multivitamin might be in order.
If you are worried about your childs eating habits, always remember to seek the advice of a health care professional. They tend to see this alot and may have some ideas not mentioned here. Plus they can tell you if there is anything you should be worried about.
Remember that as exasperating as food fussiness can be, it’s common amongst young children to be fussy eaters. Your toddler, like so many others, will somehow grow healthy and strong – even if it takes the macaroni and cheese diet to get there. Our job as parents is to try to educate ourselves and do our best to make sure our children have a well rounded diet. It just might take a little bit of cunning and ingenuity.
How do I get my picky eater to try new foods?
Don’t turn mealtimes into a battle — forcing a child to eat typically makes things worse and creates dinnertime dread. Keep putting the same food on their plate without pressure; a toddler who refuses peas today may eat them next month. Let them dip, decorate their food, or have a small say in what goes on their plate. Low pressure and persistence are the most reliable tools.
How can I sneak more nutrition into meals for a picky eater?
Swap white bread for whole wheat in their favorite grilled cheese. Puree sweet potatoes into pancake batter. Finely chop vegetables into pasta sauce. The key is concealing the new ingredient so your toddler does not catch on — and making sure they finish the full portion so the nutrition actually gets in. It is a little sneaky, but it works.
Should I worry if my toddler only eats a few foods?
It is very common for toddlers to fixate on a short list of favorites, and most will grow healthy despite limited variety. Focus on improving the quality of what they already accept — whole grain versions, better ingredient labels, or higher-quality proteins. Talk to your pediatrician about whether a children’s multivitamin makes sense, and trust that tastes do tend to broaden on their own timeline.
Is it okay to let a picky eater have occasional treats or junk food?
That is a judgment call every family makes differently. Keeping junk food completely forbidden can make it more appealing as the coveted forbidden fruit. Allowing occasional treats — like birthday cake at a party or a cookie when it is genuinely special — may actually be more sustainable than strict bans. The goal is a balanced approach, not perfection at every single meal.
