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Top 10 tips for picky eaters
1. Plan family mealtime. Eat meals at the table as a family. Do not offer food while your child is playing, watching television, or walking around.
2. Be a role model. Your child will eat better and be more willing to try new foods if they see others at the table eating the same foods. Family members, including older siblings are important role models for healthy eating.
3. Eat at regular times. Offer three meals and up to three snacks at regular times each day. Offer only water between meals and snacks. This will keep your child hydrated and will also make sure that they don’t fill up before mealtime.
4. What if my child won’t eat? If your child refuses to eat at a snack or mealtime, offer food only at the next scheduled time. Stick to this rule even when your child refuses supper and must wait until breakfast. If children eat less at one meal, they will make up for it and eat more at the next meal.
5. Promote happy mealtimes. Your child will eat better if they are enjoying their mealtime. Children are more likely to have a happy mealtime if you don’t pressure them to eat.
6. Avoid distractions. Meals and snacks should be served away from distractions like the television or computer. Mealtime is for eating and interacting with the family. Do not have toys at the table or on your child’s tray. Leave toys, books, television, and music for playtime before or after meals.
7. Prepare one meal for the family. Make sure you offer food in the correct texture and size of pieces for your child. Remember it is the parent or caregiver’s job to offer the food, and it is your child’s decision whether they will eat or not. Your child will be more willing to try new foods if they know they will not get their favorite foods when they refuse dinner.
8. Listen to your child. Trust that your child knows when they are hungry and full.
9. Don’t pressure, praise, reward, trick or punish. Children who want to be independent will not eat well if they feel pressure. Allow your child to decide if or how much they will eat from the foods offered. Trust that they will eat if they are hungry.
10. Try, try again. Continue offering new foods even if your child has said no to them before. Offer these foods on different days, at different meals and in different recipes. It can take as many as 15 times for a child to try a food and like it. Don’t give up!
