10 Tips for Pleasing Your Picky Eater,
by Karen Mahan, BS, MS- Guest Blogger
Being a picky eater is part of what it means to be a toddler. There are developmental reasons why kids between one and three years of age peck and poke at their food. After a year of rapid growth (the average one-year-old has tripled her birth weight), toddlers gain weight more slowly. So, of course, they need less food. The fact that these little ones are always on the go also affects their eating patterns. They don’t sit still for anything, even food. Snacking their way through the day is more compatible with these busy explorers’ lifestyle than sitting down to a full-fledged feast.
Toddlers like to binge on one food at a time. They may eat only fruits one day, and vegetables the next. Since erratic eating habits are as normal as toddler mood swings, expect your child to eat well one day and eat practically nothing the next. Toddlers from one to three years need between 1,000 and 1,300 calories a day, yet they may not eat this amount every day. Aim for a nutritionally-balanced week, not a balanced day.
1. Offer a nibble tray.
Toddlers like to graze their way through a variety of foods, so why not offer them a customized smorgasbord? Use an ice cube tray, a muffin tin, or a compartmentalized dish, and put bite-size portions of colorful and nutritious foods in each section. Call these finger foods playful names that a two-year-old can appreciate, such as:
apple moons (thinly sliced)
avocado boats (a quarter of an avocado)
broccoli trees (steamed broccoli florets)
carrot swords (cooked and thinly sliced)
cheese building blocks
egg canoes (hard- boiled egg wedges)
little O’s (o-shaped cereal)
Place the food on an easy-to-reach table. As your toddler makes his rounds through the house, he can stop, sit down, nibble a bit, and, when he’s done, continue on his way. These foods have a table-life of an hour or two.
NUTRITIP: Good Grazing – Good Behavior
A child’s demeanor often parallels her eating patterns. Parents often notice that a toddler’s behavior deteriorates toward the end of the morning or mid-afternoon. Notice the connection? Behavior is at its worst the longer they go without food (not to mention sleep). Grazing minimizes blood-sugar swings and lessens the resulting undesirable behavior.
2. Dip it / Spread it / Top it.
Young children think that immersing foods in a tasty dip is pure fun (and delightfully messy). Some possibilities to dip into:
cottage cheese or tofu dip
fruit juice-sweetened preserves
peanut butter, thinly spread
pureed fruits or vegetables
yogurt, plain or sweetened with juice concentrate
Those dips serve equally well as spreads on apple or pear slices, bell-pepper strips, rice cakes, bagels, toast, or other nutritious platforms.
Toddlers like spreading, or more accurately, smearing. Show them how to use a table knife to spread cheese, peanut butter, and fruit concentrate onto crackers, toast, or rice cakes. Toddlers are into toppings. Putting nutritious, familiar favorites on top of new and less-desirable foods is a way to broaden the finicky toddler’s menu. Favorite toppings are yogurt, cream cheese, melted cheese, guacamole, tomato sauce, applesauce, and peanut butter.
3. Drink it.
If your youngster would rather drink than eat, don’t despair. Make a smoothie – together. Milk and fruit – along with supplements such as juice, egg powder, wheat germ, yogurt, honey, and peanut butter – can be the basis of very healthy meals. So what if they are consumed through a straw? One note of caution: Avoid any drinks with raw eggs or you’ll risk salmonella poisoning.
4. Cut it up.
How much a child will eat often depends on how you cut it. Cut sandwiches, pancakes, waffles, and pizza into various shapes using cookie cutters.
5. Respect tiny tummies.
Keep food servings small. Wondering how much to offer? Here’s a rule of thumb – or, rather, of hand. A young child’s stomach is approximately the size of his fist. So dole out small portions at first and refill the plate when your child asks for more. This less-is-more meal plan is not only more successful with picky eaters; it also has the added benefit of stabilizing blood-sugar levels, which in turn minimizes mood swings. As most parents know, a hungry kid is generally not a happy kid.
Use what we call “the bite rule” to encourage the reluctant eater: “Take one bite, two bites…” (however far you think you can push it without force-feeding). The bite rule at least gets your child to taste a new food, while giving her some control over the feeding. As much as you possibly can, let your child – and his appetite – set the pace for meals. But if you want your child to eat dinner at the same time you do, try to time his snack-meals so that they are at least two hours before dinner.
6. Make it accessible.
Give your toddler shelf space. Reserve a low shelf in the refrigerator for a variety of your toddler’s favorite (nutritious) foods and drinks. Whenever she wants a snack, open the door for her and let her choose one. This tactic also enables children to eat when they are hungry, an important step in acquiring a healthy attitude about food.
7. Use sit-still strategies.
One reason why toddlers don’t like to sit still at the family table is that their feet dangle. Try sitting on a stool while eating. You naturally begin to squirm and want to get up and move around. Children are likely to sit and eat longer at a child-size table and chair where their feet touch the ground.
8. Turn meals upside down.
The distinctions between breakfast, lunch, and dinner have little meaning to a child. If your youngster insists on eating pizza in the morning or fruit and cereal in the evening, go with it – better than her not eating at all. This is not to say that you should become a short-order cook, filling lots of special requests, but why not let your toddler set the menu sometimes? Other family members will probably enjoy the novelty of waffles and hash browns for dinner.
9. Let them cook.
Children are more likely to eat their own creations, so, when appropriate, let your child help prepare the food. Use cookie cutters to create edible designs out of foods like cheese, bread, thin meat slices, or cooked lasagna noodles. Give your assistant such jobs as tearing and washing lettuce, scrubbing potatoes, or stirring batter. Put pancake batter in a squeeze bottle and let your child supervise as you squeeze the batter onto the hot griddle in fun shapes, such as hearts, numbers, letters, or even spell the child’s name.
10. Make every calorie count.
Offer your child foods that pack lots of nutrition into small doses. This is particularly important for toddlers who are often as active as rabbits, but who seem to eat like mice.
Nutrient-dense foods that most children are willing to eat include:
Brown rice and other grains
For young children, what and how much they are willing to eat may vary daily. This capriciousness is due in large part to their ambivalence about independence, and eating is an area where they can act out this confusion. So don’t be surprised if your child eats a heaping plateful of food one day and practically nothing the next, adores broccoli on Tuesday and refuses it on Thursday, wants to feed herself at one meal and be totally catered to at another. As a parent in our practice said, “The only thing consistent about toddler feeding is inconsistency.” Try to simply roll with these mood swings, and don’t take them personally.
Sometime between her second and third birthday, you can expect your child to become set in her ideas on just about everything – including the way food is prepared. Expect food fixations. If the peanut butter must be on top of the jelly and you put the jelly on top of the peanut butter, be prepared for a protest. It’s not easy to reason with an opinionated two-year-old. Better to learn to make the sandwich the child’s way. Don’t interpret this as being stubborn. Toddlers have a mindset about the order of things in their world. Any alternative is unacceptable. This is a passing stage.
Adapted from Dr. Barry Sears
Written by Karen Mahan BS, MS. Karen is available for phone consultations to discuss your family’s nutritional needs. You can reach her at 410-935-8119. To read more about Karen visit her practice’s website: Chesapeake Holistic Health Center-