If your child only likes a few foods, and refuses anything else, please be assured that you are not alone! Many parents deal with the same situation, and the worry that comes with not knowing if your child is getting the proper nutrition. The article below was written by the staff at Mayo Clinic, and contains some good tips. If you find that any of these strategies work, please post in the comments and share with me and the other parents!
This article in full can be found at http://www.mayoclinic.com/health/childrens-health/HQ01107
Children's nutrition: 10 tips for picky eaters
No. 1: Respect your child's appetite — or lack of one: If your child isn't hungry, don't force them to eat, and don't bribe or force your child to eat any foods he or she doesn't like. It is also not necessary for a child to "clean his plate." This can cause a battle between parents and children, and cause everyone to dread mealtime. Start with small servings and wait for your child to ask for more.
No. 2: Stick to the routine: At school, we serve our morning and afternoon snacks, as well as lunch, at the same time Monday through Friday. Though it can be difficult, try to stay on a regular schedule with meals at home. This is not always possible due to busy schedules, but can be helpful. Also, don't serve milk or juice between meals, as that will decrease their appetite.
No. 3: Be patient with new foods: Everyone has seen their child put a new food in their mouth, taste it, and then spit it back out. This can be frustrating (and gross!) but is common with young children. But just as babies put things in their mouths to figure out what they taste and feel like, so is your child with new foods. He or she may not like it at first, but over time, they may come to love it! Always serve a new food with your child's favorite foods; don't overwhelm them with new foods, or they could refuse to eat any of it.
No. 4: Make it fun: Food isn't only about taste; it's also about smell, look, and texture. Try serving brightly colored foods, or cutting a sandwich with a cookie cutter. Have breakfast for dinner. If your child loves ranch dressing, serve vegetables with ranch, instead of on their own.
No. 5: Recruit your child's help: Ask your child to choose a new fruit or vegetable at the store that they would like to try. At home, as them for help cooking. They are more likely to eat it if they helped to make it.
No. 6: Set a good example: Adults have foods that they don't enjoy, just as children do, but try to eat as healthy and variety of foods as possible to encourage your children.
No. 7: Be creative: Your child doesn't have to know exactly what's in that spaghetti sauce, so feel free to add in other vegetables. Hide spinach in fruit smoothies. There are many different strategies for making foods healthier without changing the taste. (check out this recipe from Rachael Ray: http://www.foodnetwork.com/recipes/rachael-ray/harvest-moon-macaroni-recipe/index.html.)
No. 8: Make mealtime about the meal: Put away the gameboy, and turn off the TV. Avoid any distractions and focus on the food.
No. 9: Don't offer dessert as a reward: Many of us experienced this as a child: "Eat your broccoli, or no dessert!" However, this makes children think that dessert should come at the end of every meal, and that it's the best part of the meal. Instead, make dessert fruit or yogurt, or only have dessert a couple times a week. This also helps reduce your child's craving for sugar!
No. 10: No special meals! Don't prepare a special meal for your child. If your child doesn't want to eat the meal that everyone else is eating, encourage them to stay at the table during dinnertime, but don't force them to eat. Keep serving healthy foods until they become familiar.
If you are worried that your child is not eating enough, keep a food journal of their intake for a few days. Your son or daughter may be ingesting more than you think. Many children do grow out of the "picky eater" phase, and the tips above can help. The vast majority of picky eaters do not have any problems with their growth, but if you are concerned, talk to your pediatrician.
