Parents know the reality of dealing with children who are picky eaters and helping them make healthy choices everyday.  It may be surprising to realize that helping a picky eater is often more about the way you structure eating, than putting the “right” foods on the table. Here are some things that may help:

Children, especially toddlers, need a consistent schedule. Maintain a schedule of three meals and two snacks a day without allowing snacking in between. Children who are allowed food or caloric beverages whenever they want are less likely to be hungry for the meals you want them to eat.

Know that you the parent ultimately have control of what your child eats.  A child cannot eat food that you do not buy.  A child will not starve himself; given the opportunity he will make healthy food choices if they are offered.  You do not need to coerce, bribe, force or reward your child with food to get him to eat.

Serve your child the same meal as the rest of the family and expect your child to sit and eat with your family.  Making special food or exceptions in place of the regular meal takes away your child’s opportunity to learn.  It also hinders him from feeling like part of your family group.   You can always include one or two foods in each meal that you know your child will eat, as long as they are part of a healthy meal.

It may take children 15 tries to accept or like a food. Continue to offer rejected healthy foods.

Juices and sweet drinks should be limited to 4-6 ounces per day.  Milk should be limited if it is causing your child to not eat at meals.

Remember that it is normal for children to go through “food jags” or phases of wanting one or two certain foods all of the time.  In time, it will pass.  Drawing too much attention to it can actually cause children to hang on to these food jags longer.

Strive to make a diet that includes 5-9 servings of fruits and vegetables daily and is rich in whole grains a part of your family’s life.  A child models behavior; he cannot learn to eat healthy unless healthy eating is a part of family life.

Serena Arave
Lakewood Montessori, Boise, Idaho