#2 Don’t control your child. Instead, control what is served on the table, but let your child “control” what she eats at the table. Many parents don’t realize that toddlers know they can control their grown ups through food. Avoid bribery or forcing them to eat certain foods, as this might only ignite a power struggle over food. Avoid phrases like: “Please, one more bite,” “You can’t play until you’ve finished everything on your plate,” “Don’t waste food,” “There are starving kids in the world”.
#3 Sit together as a family. Studies show that families who sit together at mealtime produce children who are better eaters, have better relationships with their parents, do better in school, overall do better in everything.
#4 Stick to a routine. Try serving meals and snacks at the same time every day. Provide water or milk during meals, and offer water between meals and snacks. Allowing your child to fill up on juice or milk throughout the day might decrease her appetite for meals. Remember, children age 12 months and up should limit their milk intake to a maximum of 16-24 ounces per day. Too much calcium from milk can chelate iron which may lead to anemia.
#5 Be a role model. Parents who eat healthy have children who eat healthy.
#6 Be patient with new foods. Studies show that a child may need to be exposed to a certain food 15-20 times before they take their first bite. Continue to offer foods even if your child refused them in the past. Provide choices at mealtime and don’t be deterred by petulant refusals. Try encouraging your child by talking about a food’s color, shape, aroma and texture- not whether it tastes good.
#7 Recruit your child’s help. ry to involve your child when buying and preparing food. Have them grow their own herb garden and show them the process of growing, harvesting, and preparing their food. Alternatively, give your child a small basket at the grocery store and ask them to pick out whatever they like from the fresh produce aisle. Avoid the middle aisles of the grocery store where they tend to stock the processed foods. Don’t buy anything that you don’t want your child to eat. At home, encourage your child to help you rinse veggies, stir batter, or set the table.
#8 Minimize distractions. Turn off the television and other electronic gadgets during meals. This will help your child focus on eating. Keep in mind that television advertising might also cause your child to desire unhealthy foods.
#9 Don’t offer dessert as a reward. Withholding dessert sends the message that dessert is the best food, which might only increase your child’s desire for sweets. Try selecting one or two nights a week as dessert nights. You could also redefine dessert as fruit, yogurt, or other healthy choices.
#10 Don’t be a short-order cook. Preparing a separate meal for your child after she rejects the original meal might promote picky eating. Encourage her to stay at the table for the designated mealtime, even if she doesn’t eat, as long as the family is together. Keep serving healthy choices until it becomes familiar and preferred.