My child is a picky eater. How can I ensure that he is getting enough to eat?

Picky eating is normal during the toddler and preschool years. Picky eating occurs when your child complains or refuses certain foods. For a parent, this refusal to eat certain foods can be both frustrating and worrisome. Parents are concerned about what foods they should prepare and serve their child so that their child is getting enough nutrients for his/her growth and development.

Children and adults, both have likes and dislikes of certain foods. Your child is no different. As your child gets older, he will be more inclined to try new foods due to peer pressure and watching what others are eating. Respect their choice not to eat the specific food but let them know that complaining is not an option. Let them know it is okay to leave food on their plate and that it alright to stop eating when they feel full. Your child should not feel pressured to eat.

There may be several reasons that a child refuses certain foods. A child may not like their food touching or mixed so casseroles may not be an option. Another child may avoid eating raw vegetables over cooked ones due to the taste or texture of the food. It is important for parents and caregivers to continue to encourage children to make healthy food choices and eat at meal times.

Here are some ways that you can encourage your picky eater to try new foods:

• Offer a variety of healthy food choices.
• Involve your child in selecting and preparing foods for mealtime. You may learn more about their likes and dislikes of foods.
• Serve child sized portions.
• Introduce new foods in small amounts.
• Keep meal time pleasant. Refrain from discussing what your child will and will not eat at the dinner table.
• Allot at least 20-30 minutes for your child to eat their food.
• Plan regular mealtimes and snacks so that your child will be hungry when the family sits down at meal time.
• Get creative with food preparation. Make shaped sandwiches by using cookie cutters. Serve vegetables or fruits with a dip.

Mealtimes with picky eaters can be enjoyable. Remember your child will eat when he/she is hungry. Sometimes, children are too busy and involved in their activities that they do not want to eat. Be a role model of eating and making healthy food choices. You are their first teacher.

For more information about meal preparation for the picky eater, or for available programs and services, contact Health Link Alberta where nurses are available 24-7 to provide health advice and information. Call 1-866-408-LINK (5465) or 780-408-LINK (Edmonton area) or 403-943-LINK (Calgary area).