Fussy Eaters Anonymous: How to Help Your Picky Child

*Guest Post (At times I put out guest posts that I think might help you and this one may help all you busy parents out there)

At one point or another, many children go through a period of “fussy” eating. Whether it’s a short phase or it lasts for months, you want your child to be able to get the best nutrition that picky eating just doesn’t provide. Luckily, there are certain steps that can encourage them to not develop fussy eating habits, or to break the habits if they already have them. Here are the simple steps to follow to help your child expand their diet.

Step 1: Introduce them to a Variety of Food

Before their eating habits really develop, be sure to introduce them to lots of different kinds of foods, including fruits and veggies. They will hopefully get a taste for everything and be more willing to eat kids meals with fruits and veggies later on. If you are at the stage where they are already turning up their nose, try introducing new foods in small quantities, like a spoonful appetizer before a meal they like. 

Step 2: Have Them Help with Preparing a Meal

Getting your little one involved with picking things out at the grocery store and helping assemble food in the kitchen can be a great way of encouraging them to love good food. When they feel involved from the start, they are more likely to want to try their creations.

Step 3: Reward Good Behavior and Ignore the Bad

Instead of scolding them when they don’t eat their dinner, simply ignore it. Instead, try praising them whenever they do eat something that is good for them. If it helps, you could try doing something like giving them a small reward, like a sticker every time they try a new food. This type of positive reinforcement should in time show them that it’s a good thing to eat healthy foods. You never want the dinner table to be a stressful place for them, it should always be seen as a place they want to come. 

Step 4: Make Healthy Versions of Foods They Love

So, you know your child loves mac n’ cheese, right? Try making a similar food that is more healthy, like a ½ macaroni, ½ cauliflower and cheese dish. If you think they are up for it, you could also try adding some peas to the dish. Instead of burgers, you could serve turkey burgers or even a very cleverly disguised veggie burger. 

Step 5: Good Snacks Only

When the temptation for chips and cookies is there, it’s hard to keep these snacks from a fussy toddler. Instead of having these unhealthy choices in the house, it’s best to stock the pantry with healthy snacks and fruit only. They will know that the only options are healthy foods and will be inclined to eat those rather than go hungry during snack time.

Helping your child overcome their fussy eating habits can be a slow and challenging process. There will be times when you want to throw your hands up in the air and just give in to eating ice cream for dinner. It’s ok to take a breath and realize that every day won’t go as planned. There’s no perfect road map when it comes to picky eaters. Just hang in there and know that most likely, this fussy eating is a phase that will pass!

I hope this helps all you busy parents out there!

This company also offers Nutritious (and fun!) ready-to-eat kids meals delivered weekly to your door.

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Julie Bjelland is a Psychotherapist, host of The HSP Podcast, and Founder of the Sensitive Empowerment Community, whose mission is to create a paradigm shift where sensitivity is embraced, valued, and honored. Register for free Masterclasses, get a free guide to calm your brain, a letter to give your medical and mental health practitioners about high sensitivity and take the Sensitivity Quiz at JulieBjelland.com ❤️🌈❤️ (she/her)