This blog was transcribed from the video above.
So we all know the story where you are busy prepping dinner and you have your kiddos screaming, vying for your attention, saying, "mom, dad, I'm hungry. I want a snack!" My first suggestion is as your prepping dinner create some sort of snack plate so that your kiddo can have something satiating, but also have a little bit of a distraction as you prep dinner for the whole family.
Another tip and probably one of the most important ones is that language really matters around picky eating. Try not to overemphasize the fact that your child is picky. Don't label them as a picky eater and be mindful as to how you frame conversations.
Next tip! How you present and frame the food is also very important for little ones. Serve a preferred food alongside a non-preferred food on your child's same plate. That could look like meat or a trickier food for them alongside a safer food like mashed potatoes or mac and cheese.
Next tip, although this might take a little bit of preparation, is to serve meals, family style. For example, if you are serving spaghetti, try to make a big bowl of spaghetti and sauce and allow each family member to build their own plate. You might notice that your child grabs different toppings or ingredients that they may otherwise wouldn't have.
Of note, we know in research that it takes sometimes upwards of 20 times offering the same food for your child to eventually accept it or even like it. Also keep in mind that an exposure can look like different things. For example, prepping this corn to put in a stew, looks very different than serving corn on the cob or serving corn out of a can. Mix up how you serve the food to your little ones.
Let's recap all of her tips.
- Language matters: Try not to overemphasize or label your child as a picky eater.
- Presentation: Serve a new food next to a safe food to help them explore with more comfortability.
- Family style: Try serving food family style. By allowing your child to build their own plate, you might be surprised by the toppings they choose for themselves!
- Exposure is key: Research shows it can take upwards 20 attempts for a child to accept (or even like) a new food. Keep trying!
- Mix it up: Serve food in different ways. For example, corn on the cob is different than eating it in a soup or in cornbread. Try all three and see if any are a hit!
- Extra trip: avoid pre-dinner chaos by offering your child a snack plate. This will keep them satiated and distracted while you finish preparing dinner for you both.
Above all, try to have patience. Try to have fun with the process, knowing that it is a normal part of development and best of luck to you!
