A registered dietitian provides advice for helping children who may be choosy about what they eat enjoy mealtime without pressure or frustration.Feeding picky eaters is a common challenge for parents. One University of Alabama at Birmingham expert is sharing her top tips to help caregivers succeed at mealtime.

“If your child is a picky eater, it does not mean you are doing something wrong,” said Kaitlyn Waugaman, registered dietitian and program director of UAB Department of Medicine. “This is a normal state of childhood development. Fortunately, there are many steps parents can take to help motivate their picky eaters to eat a balanced diet.”

Tips

Caregivers should avoid feeling discouraged by how children react to food because, in most cases, it is a natural response.

“Many kids naturally dislike bitter tastes, strong smells or certain textures,” Waugaman said. “This sensitivity is a protective biological trait, not a reflection of your caregiving.”

For motivating picky eaters, Waugaman offers these strategies:

• Eat meals with children and model healthy eating
• Set consistent times for meals and snacks
• Involve the child in meal planning and prep
• Respect their aversions
• Encourage body awareness and recognizing feeling full
• Enjoy eating food, and let them see it

When eating meals with children, parents should demonstrate eating a variety of foods to motivate the behavior.

“Disliking a food is perfectly normal in children,” Waugaman said. “Most kids need 10 to 20 exposures before accepting something new.”

Offering children a balanced meal matters, even if the child refuses the meal. Setting a schedule for meals creates a rhythm that can help the picky eater feel secure. Practicing these strategies and displaying that the food is enjoyable helps the child connect positive attitudes with the food.

Common mistakes

Waugaman says there is a list of behaviors parents should look out for:

• Do not use food as a reward or punishment
• Do not allow distractions or screens during meals
• Do not label foods as “good” or “bad”

Waugaman recommends against offering a reward or compromise, such as dessert, to convince the child to eat.

“This turns eating into a transaction and shifts from hunger, satiety and enjoyment to external approval,” Waugaman said. “Instead, caregivers should actively involve children in meals. Some examples include asking them to pick the recipe, involving them in ingredient shopping and having them wash vegetables.”

Consistency

Children’s behavior toward food can vary based on age. From ages 2 to 4, children typically refuse new foods. They tend to begin questioning ingredients, or negotiate, from ages 5 to 8. From ages 9 to 16, children will start to be influenced by peers.

Waugaman recommends caregivers practice consistency and offer a calm presence, no matter the age of the child.

“Every time you offer a balanced plate without pressure and every time you stay calm instead of bargaining, you are laying the groundwork for a healthier relationship with food,” Waugaman said.

Parents who take these steps and approach mealtime with compassion are modeling healthy habits and consistency, which has a lasting positive impact on their child.

This article was originally a piece for Take 5 Tuesday, a UAB Medicine Office of Wellness weekly email. To subscribe, visit this link.