How to deal with picky eaters?

Are you struggling with a picky eater? In my practice I see many parents worry about food and whether or not their children are getting enough nutrients into their systems. They nag, threaten, bribe, and sometimes fight over meals. This type of tension is not conducive to getting kids to eat well.  

So, what's going on? Why do kids not want to eat?

First, understand that kids have an abundance of taste buds, which makes them more sensitive to different tastes and textures. (We began losing our tastebuds at the age of 21.) Second, kids tastes in food are developing. Your child may not like asparagus right now, but may later. Third, kids don't have the patience to sit down to eat a whole meal for more than a few minutes.

12 Nutrition Tips for Kids

1. Watch for foods that pollute the body such as those high in refined sugars, sodium, and hydrogenated fat.
2. Good nutrition can biochemically program the body to crave only nutritious food. Of course, the same can be said for the polluting foods where kids crave junk food.
3. Young kids do well with grazing or lots of mini-meals throughout the day. They eat when they're hungry and stop when they're full. Offer nutritious whole foods. 
4. Try to stock your shelves with foods that are rich in nutrients rather than offering them food full of empty calories. Avocados, broccoli, cheese, slices of hard boiled eggs, chunks of fish, pasta, organic peanut butter, blueberries, strawberries, papaya, sweet potato, pieces of cooked chicken, whole grain breads and crackers, plain yogurt, celery or other veggies sticks, and fruit slices are high in minerals and vitamins.
5. Avoid bribing the kids to eat, with junk food. This puts an emotional value on 'treats' which teaches kids to feed their emotions. 
6. Avoid eating in front of the TV. This should be a non-negotiable rule.
7. Don't try to make your child eat everything as this will only invite power struggles.
8. Don't give your child undue attention for not eating.
9. Avoid making special meals for each child. It's disrespectful to you.
10. Take you kids shopping with you and play games that teach your child how to make healthy choices. For example, the 'Color Game' sends your child down the produce aisle with the following instructions: Pick two yellows, two reds, and two greens. Be sure to let them know that the darker the color, the greater the nutrients. Or, 'Pick 5' is a game that can be played on any aisle and helps your child to learn which foods help them to grow. Ask your child to pick five foods that will help them to grow. Teach them to read labels and look for words like 'whole' as in whole grain.
11. Consider some of the new cookbooks for parents that hide vegetables inrecipes, such as zucchini in pasta sauce.
12. Encourage family fitness. Children can learn that a healthy body is not limited to healthy foods alone. Children who exercise are more fit and will live healthier and longer lives.

Getting kids to eat well also requires that parents take a look at what they're doing to encourage healthy choices. Do your eating habits set a good example for your children? If not, then making small changes to your diet is the first place to start. And, don't try going cold turkey. This can lead to failure.

Also, it's likely not realistic to totally eliminate junk food. Let's face it, this stuff tastes good. Don't go ballistic if your kids ask for it, but consider limiting it to special occasions such as the Super Bowl, birthday parties, and so on. Remember, a well-balanced diet should offset any harm these foods create. The key here is to move toward healthier choices and to avoid making a big issue about food.