By Dr. Mary Beth Hulin
Eating better is one of the most common New Year’s resolutions, but managing your child’s picky eating habits can be extra challenging. You can ditch the dinner-table drama and work toward a healthier diet for the whole family with a few simple strategies.
FOCUS ON WHOLE FOODS
It’s common for kids (and even some adults) to prefer sweet, salty and starchy foods. You can help steer your child toward healthier options by offering more “whole” foods. Think of foods as close to nature as possible: vegetables, whole grains and beans. These foods should comprise over half the daily calories for children ages 1 to 3.
Children also need plenty of healthy fat for brain development. Whole-fat dairy, avocados and nuts can be great sources. Protein is important, too, but kids in this age group typically only need 5-15 percent of their energy from it.
MAKE THE SNACK ATTACK MORE NUTRITIOUS
Many kids love to snack, but it’s often the starchy, low-nutrient snacks they crave. You don’t have to eliminate all their favorites. You can enhance the nutritional value of those snacks by adding a mix of macronutrients, including carbs, protein and fat, to the foods they already enjoy. Something as simple as a dollop of peanut butter on crackers (or a thin layer in the case of kids 2 and under, as bigger chunks can be a choking hazard) or a side of ranch dressing with carrot sticks can increase the nutritional value and help kids feel fuller longer.
START SMALL
Good nutrition doesn’t have to be all or nothing. It’s OK to start with small changes. Swap sugary drinks for water or exchange chips for unsalted pretzels. One change at a time can create big shifts in eating habits. DON’T GIVE UPStay consistent with offering healthy foods at every meal. Don’t lose heart if they snub it once or twice; it can take up to 20 or 30 attempts before a child will embrace a new, or less favored, food. A common motto around parenting and picky eating is, “We provide, the child decides.” Keep presenting healthy options, and let them call the shots on what and how much they eat.
Remember, appetite fluctuation is normal. Just like our moods, hunger levels vary from day to day. It’s all part of the growing-up process.
When in doubt, it’s important to talk with your child’s pediatrician for tailored advice on their diet and well-being. Managing picky eating isn’t a one-size-fits-all situation. It’s a marathon, not a sprint, and every tiny step counts.
Dr. Mary Beth Hulin is a pediatrician at Ochsner Health in Long Beach, Mississippi. She also has a special clinical interest in breastfeeding and provision of breastfeeding support for mothers. To schedule an appointment, visit Ochsner.org/schedule.