My children won’t eat the same meal we do at dinnertime, but I want to avoid being a short-order cook for picky eaters. What should I do?
Tanner-Blasiar: It’s funny, because pre-children, I would have said, “You just put out one meal, and if they don’t like it, then they’ll go hungry, and if they get hungry, then they’ll eventually eat it.” But, as a parent, I know what it’s like to deal with cranky, hungry kids. It can be helpful to have a back-up plan (like peanut butter and jelly) if you think your kids won’t eat the main meal. And you should include a safety item, like fruit, on the table that your kids will like, so that if they refuse to try the meal, they won’t be left with nothing.
What about introducing new foods?
McDaniel: When it comes to new things, I tell parents not to give up. Kids are prone to change, so if they reject something one time, it doesn’t mean they won’t eventually learn to love it. It can take 20 exposures to a certain food for a child to like it.
Can you teach kids to love veggies?
Tanner-Blasiar: I think it’s really about being a good role model for your kids. You can’t just talk the talk; you have to walk the walk, too, because they are likely to follow in your footsteps eventually. It’s about putting it out there and making it accessible. For example, when you’re in the kitchen making dinner, you could have a plate of cut veggies on the counter. And when you’re trying to get a child to eat a specific food like carrots, try preparing it in several forms. Some kids might love raw carrots, but then if you cook them? Forget about it.
How do you curb all-day snacking?
McDaniel: It’s important to have a schedule for meals and snacks. If children are home during the day, they might just go and graze, which undermines what goes on at meal times. For snacks, you have to provide some options. Fruit is great, but I also usually think about combining a couple of foods together like string cheese with whole-grain crackers or little energy bites made with dates, oats, and peanut butter.
Is it OK to sneak vegetables into dishes?
Rahman: I get this question a lot, and I think it depends on how much the kid is really avoiding healthy foods. If they absolutely get no fruits or veggies, then go ahead and hide them, because they need those nutrients. But if you’re able to coerce, it’s better to be upfront about veggies so that the child can learn how to make something more nutritious. Some of the common ones are making mashed “potatoes” with cauliflower, including squashes in mac and cheese, and using brownies to hide beans or spinach.
The Dietitians
Marilyn Tanner-Blasiar is a registered dietitian and mother of two.
Jennifer McDaniel is a registered dietitian and founder of McDaniel Nutrition Therapy. She’s expecting her third child.
Rabia Rahman is a registered dietitian and the dietetic internship director at Saint Louis University. She’s a mother of three daughters.
