3. Offer an easily accepted food at meals: I encourage parents to decide what is offered at meals and snacks and to not cater to only the preferences of the child. However, for many children, seeing one food on the table that they already accept, can decrease anxiety and worry at that meal. If you include a readily accepted food item at a meal, a child will know they can “make do” with the food there. This can help a more sensitive child to know they can try the more challenging foods if they want to, but there’s not the pressure that they must eat the challenging food or, if they don’t, they will not eat anything.
4. Serve meals family style: Serving meals family style is a great way for a child to have autonomy. They can decide if and how much they put on their own plate. This is a great way to reduce pressure at the dinner table. This can feel like a lot of work, but I encourage parents to put pots and pans right on the table if that makes it more doable. Parents can serve from the pot at the table and ask each family member if they want some of the food item on their plate and how much.
5. Get kids cooking: Exposing kids to foods in different ways helps children try new foods. When we get kids in the kitchen they are exposed to food in different forms and are more likely to try the food when they sit down to eat. Kids can help measure or mix ingredients. An older child can chop or cook foods on the stove top. Check out this post by Elizabeth Davenport about kids cooking at Sunny Side Up Nutrition.
My hope is these tips will be support for you! Establishing structure that is not too permissive or too authoritarian can help children expand their eating skills. Try not to win the battle at a particular meal, but rather think about supporting your child to learn to eat and expand his variety over several years.
Anna Lutz, MPH, RD, LDN, CEDRD
Anna Lutz is a mom of 3 and a Registered Dietitian with Lutz, Alexander & Assoc. Nutrition Therapy in Raleigh, NC. She specializes in eating disorders and pediatric/family nutrition. Anna received her Bachelor of Science degree in Psychology from Duke University and Master of Public Health in Nutrition from The University of North Carolina at Chapel Hill. She is a Certified Eating Disorders Registered Dietitian (CEDRD). Anna is a national speaker and delivers workshops and presentations on eating disorders and childhood feeding. She is passionate about helping parents avoid the food battle and raise kids to feel good about food and their bodies. She writes about simple cooking, nutrition and family feeding at Sunny Side Up Nutrition.
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