Goodbye Picky Eating!!
Simple Tips to Expand Kids’ Food Choices
Feeding picky eaters can be a daily struggle, but science shows there are ways to help kids try (and even like) new foods. Over the years, I’ve shared several techniques with my clients to great success, and now I want to share them with you!
The general idea behind these techniques is that involving kids in food preparation and giving them choices can make a big difference.
Why Kids Are Often Picky Eaters
Children are naturally cautious about food; a behaviour rooted in biology. Sensitivity to bitter flavours once served as a protection against harmful plants but now often translates into picky eating. Luckily, research has found that when kids participate in preparing food, they’re more likely to eat what they help make—and are more open to new ingredients.
How to Encourage Kids to Eat a Wider Variety
Involving children in cooking has been shown to improve their willingness to try different foods. Studies from the University of Alberta and published research in Appetite reveal that kids who help with meal preparation show a greater interest in eating and exploring healthy ingredients. Preparing meals gives children a sense of control and pride, making them more likely to eat and enjoy what they’ve helped make. Below are practical, science-based tips for turning picky eaters into enthusiastic eaters.
The Power of “Bowls”: Fun, Customizable Meals for Picky Eaters
One method I use often with picky eaters is “Bowls.” This approach involves setting out different ingredients and letting children build their own meals, which gives them the freedom to mix and match healthy options. Bowls are interactive, and allowing kids to choose ingredients adds a level of control, making the meal more exciting.
Some kid-favourite options include the Greek Bowl, Asian Noodle Bowl, Burrito Bowl, and Rainbow Spring Rolls. With this approach, kids can choose what goes into their bowl and experiment with new flavors at their own pace. Bowls are an easy way to introduce new foods in a fun, pressure-free way.
Tips for Reducing Picky Eating
In addition to meal prep involvement, there are a few other research-backed strategies to reduce picky eating:
Repeated Exposure: Children may need up to 15 exposures to a new food before accepting it. Offer small amounts of a new food without pressure and regularly reintroduce it. Over time, they’re likely to develop a taste for it. Patience is the key here!
Serve Family-Style Meals: Research shows that family-style meals, where everyone serves themselves from shared dishes, empower picky eaters. Giving kids the freedom to take small portions at their own pace helps them feel less pressured and more open to trying new things.
Positive Role Modeling: Children observe adult eating habits closely. Studies indicate that when kids see parents and siblings enjoying various foods, they’re more likely to try them too. Eating together as a family without distractions creates a positive, relaxed environment around food. And kids can be even more influenced by their peers, so check with other parents and see if there are any broccoli lovers amongst their kids and invite them over for dinner!
Engage Their Senses: Sometimes, kids are wary of new textures. Allowing them to touch, smell, and even play with unfamiliar foods can make them feel safer and more curious about trying them. Washing vegetables, sniffing spices, or arranging foods in fun shapes can help them feel more comfortable.
Turning Picky Eating into Positive Eating
Encouraging children to expand their food choices doesn’t have to be a battle. By involving them in meal prep, offering family-style meals, and patiently reintroducing foods, you can make mealtime more enjoyable and varied. Children are naturally curious, and with a little guidance, they can learn to appreciate and enjoy a broader range of flavours.
With these gentle and playful approaches, picky eating can gradually transform into positive eating experiences for the whole family!