YUCK!
Renowned South African author and occupational therapist Meg Faure shares her insights on how to deal with picky eaters - without losing your mind!
There can be few things more frustrating than preparing a meal for your child only to have the meal pushed away with only 5 mouthfuls eaten. Yet this seems to be the experience of many parents of young children today.
Picky eaters are children who are fussy at mealtimes, eating only a limited range of foods.
TYPES OF PICKY EATING
Many picky eaters are sensitive to the texture, colour or taste of foods. They frequently choose to eat only textures that are predictable and smooth. Some sensitive children do not like strong flavours, which is why dairy such as yoghurt, eggs and bread with spreads are well tolerated. Brightly coloured food (fruits and veggies) can be disconcerting.
Other picky eaters are slow to warm up children – these little ones tolerate sensory experiences as long as they are perceived to be ‘safe’. New or novel experiences are a challenge for these kids, and they are very hesitant to try new foods. They get stuck on familiar foods and as parents, we tend to feed them the same food at each meal to avoid tension when new foods sit on the plate.
Many little ones are simply too busy to eat and prefer to gobble down just the easiest food to satisfy hunger. Scrambled egg, yoghurt and viennas are examples of easy, quick foods that these little ones will go for.
There is an emotional aspect to picky eating too. Our kids may experience a lack of control in life that comes with being pushed, controlled and overscheduled. Mealtime becomes a place where little ones can exert their own power. Power battles ensue, leading to picky eating habits at mealtimes.
TIPS TO HELP
- Try take the pressure off your child in other areas of life – do fewer extramural activities and allow more time for free play in which your child is in control.
- Changing your child’s interaction with food by having social meals with the family at least once a day may help. Social mealtimes protect not only your family values and connect you all but may also lead to healthy eating habits and less picky eating.
- Avoid feeding to preference – encourage exploration by often including small quantities of one novel food at a mealtime. Some little ones need up to 14 exposures before they engage with a new food.
- Don’t force that extra mouthful – if your child pushes the plate away, offer one more mouthful and then abandon the meal. Do not offer a new food or let him fill up on juice or yoghurt after the meal. Rather let an appetite develop for the next meal or snack.
- Having a set meal routine and structure helps – 3 small meals and 2 snacks allow for regular opportunities to eat. Discourage grazing between meals.
- Protect your child’s appetite by not offering milky or sweet drinks between meals. Many little ones fill up on milk or juice instead of solid food. If you want to offer a smoothie, offer it as a snack or meal.
- Avoid labeling your child a picky eater. The term reinforces the behaviour.
- Try involving your child in shopping and food preparation. This exposes them to foods in an unthreatening and fun way.
- Most importantly be a positive role model by choosing and eating appropriate food choices yourself and make mealtimes a positive experience.
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The views, thoughts and opinions expressed in this article/post are those of the author and do not necessarily reflect the official policy or position of Woolworths or any of its affiliates, directors, officers, employees and/or advisers.