Yes, I said "cope." It really is that serious for some cooks in homes around the world dealing with a child, spouse, friend, parent, etc. who is unwilling to cooperate at the dinner table. These tips, which err on the side of working with children, can be modified to work for any picky eater. 1. Engage, rather than enrage. Instead of fighting with your child to get him or her to eat what you are offering, allow the child to be a part of the meal's creation. That way, meal time becomes a fun experience as the child expresses creativity through his or her masterpieces. What you end up with is a meal or snack of which the child can be proud and in which he or she will be more than happy to partake. Action steps: Get your child involved in the kitchen by allowing him or her to select one new fresh fruit or vegetable to try from the market. Once home, show your child how to wash, prep, and/or store the produce. Use your discretion to allow child to help with easy tasks, such as stirring. Bonus: Now you have some extra hands in the kitchen to help out! Train up a child... 2. Repetition. Early exposure to a variety of foods is so important and plays a large role in the development of a person's palate for certain foods. I recommend introducing deep colored vegetables like sweet potatoes, greens, and broccoli--ones that are lacking in the standard American diet. For those that weren't so fortunate to have early exposure, it is never too late. Rest assured that all of the healthy foods that you missed out on as a child are waiting at the grocery store for you to show them some love. Aside from a GMO or 2, not much has changed. Action Steps: Research has shown that it can take 12 or more exposures to a food before acceptance is achieved...so don't give up! Offer "problem" foods in their most basic forms first. For subsequent exposures, check out my next tip... 3. Change up the way you prepare foods. Experiment with different seasonings. Bland food is hardly ever appealing, but you don't have to overload on salt. Another strategy is to vary your cooking methods. Roasting tends to work well for vegetables, as it brings out the natural sweetness in foods like carrots and sweet potatoes. Sautéing (cooking in a pan lightly coated in oil) is also a favorite. Neither method requires a lot of oil or fat for cooking. Action Steps: Try fresh or dried herbs, such as oregano and basil or spices, like cumin and cinnamon. Not only to they add some excitement to meals, herbs and spices offer health benefits as well. 4. Masquerade. Who doesn't love playing dress-up? Costumes and disguises are fun. Why not apply the concept in your kitchen. In my experience working with children, one of the most common perpetrators in the mind of a picky eater is the vegetable. The bright, colorful, nutritious vegetable that no one wants to eat. Yes, they can be tasteless, but they can also be yummy, as with any food group. Even better news is that with a little creativity and only a part-time conscience, they can be "invisible." This may be especially helpful initially for retraining palates that are accustomed to fast food or other convenience or packaged foods versus whole foods. If this bothers you, feel free to disclose your little surprise...AFTER they try the dish out. Action Steps: Mash cauliflower into mashed potatoes, add vegetable purees to chili, soups, and sauces; add vegetables to smoothies and homemade juices. These strategies add texture and boost nutrient content, but don't change the flavors of the dishes once everything is seasoned as normal. 5. Modeling. Lights. Camera. Action. No runways involved, but behavior modeling is key if you are attempting to win over a picky eater. Like the saying goes, "be the change you wish to see..." If you are always preaching healthy eating as you consume french fries "in moderation" multiple times per week, expect that your family may want to do the same. Lead by example. As a parent, you are in the position to be your child's best role model. This works for children and others over whom you hold influence. Action Steps: Prepare a "problem food" and sit at the table with your child and let him see you enjoying the food. He'll be encouraged to do the same. There you have it. Have fun in your "test kitchen." Refrain from using terms, such as "nasty" or "yuck" or making faces about certain foods, even if they are ones of which you are not particularly fond. Children mimic what they see and hear. Give your child a chance to try them out for himself without imposing your feelings on him. You may also be interested in these posts:
8 Comments
Lei
12/3/2015 04:21:02 pm
Great tips! I know a couple of adults I need to try them on...
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Alena
12/4/2015 01:21:23 pm
These tips may definitely be modified for older picky eaters =)
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Tony
12/3/2015 04:50:04 pm
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Alena
12/4/2015 01:21:52 pm
Thanks, Tony!
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Alexandria
12/5/2015 12:20:47 pm
I love the masquerade ideas! Especially about the cauliflower that's perfect. I'm going to try that one!
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Alena Hickman
12/6/2015 06:13:13 pm
Let me know how it turns out. Thanks for visiting!
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Karen
12/19/2015 11:40:45 am
All of this information is helpful, none of my younger grandchildren like veggies. I can use these tips to encourage their parents to expand their thinking. Thank you
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Alena
12/21/2015 06:31:47 am
Aww, yes, I hope that this will help them to change their minds. I'll be waiting to hear the good news ;-)
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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