Family mealtime can be challenging for a variety of reasons, including the varying taste buds of moms, dads and their kids.
Although there is no consistent definition of picky eating, according to a report published in the journal Frontiers in Pediatrics, the term is generally used to characterize children who eat a limited amount of food, have strong food preferences, have restricted intake of certain foods, or who are unwilling to try new foods. It’s difficult to account statistically for picky eating, but this relatively common behavioral problem tends to peak around age 3.
Picky eating tends to be genetic. A study led by Dr. Lucy Cooke of the department of epidemiology and public health at University College London found genes are largely to blame for picky eaters. According to her research, 78 percent of pickiness is genetic and the other 22 percent is environmental. Pickiness usually is a temporary part of normal development, and many of the behaviors associated with picky eating can be alleviated by open-minded, patient parents who are willing to try new things themselves.
Experiment with different textures
Sometimes it isn’t the food itself but the texture of the food that is the problem. Therefore, parents shouldn’t rule out certain foods just yet. For example, a child might not like the texture of a baked potato, but mashed potatoes are fine. Try presenting the food in a different way. Cauliflower is one food that can be transformed into many different styles, from being grated like rice, to baked into a pizza crust. Don’t give up on foods on the first try.
Make meals more hands-on
Many ingredients touching one another can be an overwhelming experience for children getting ready to eat. For example, young kids may not understand that melted yellow stuff on a hamburger is the same type of cheese they eat cubed with crackers for lunch. Rather than create separate meals, make the dinner table look like a fixings bar at a restaurant. Let kids pick and choose what they want to put on their plates. This may compel them to be more adventurous with their selections.
Find ways to mask nutrition
Choose foods that children regularly eat and enjoy and experiment with ways to dress them up and make them more nutritious. Regular mac-and-cheese can be improved with the use of whole-grain pasta and fresh cheese instead of boxed mixes. Try making chicken nuggets from scratch rather than buying frozen nuggets. Even desserts can include pureed vegetables and fruits to increase their amount of vitamins and minerals.
3 Ways To Sneak Veggies Into Food
2. Whip up a stealthy healthy pasta dish by blending veggies into the sauce. Try pureed spinach, carrots, peas, broccoli… pretty much anything you have on hand can work!
3. Add some vegetables to your smoothies. The sweetness of a fruit smoothie is an easy way to hide vegetables. Try this: 1 frozen banana, 2 cups spinach, 1 cup milk, 1 scoop peanut butter.
Food fight: Some dietitians warn that hiding vegetables in your child’s food is just a short-term fix – it doesn’t encourage children to actual like them. There are pros and cons, for sure. Your choice!