Tips for Preventing Picky Eaters + Ella’s Kitchen Giveaway

Growing up, I was a picky eater. I wanted certain things, I wanted them done a certain way, and I wasn’t very open to traveling outside my comfort zone when it came to food.  My childhood best friend, however, was open to anything and everything, and still is to this day. She’ll eat literally anything. I know a large part of this comes from the fact that her mother did things like pick dandelions out of the backyard to make soup for dinner.  As you can imagine, I went back to my own house at dinner time.

While I think dandelion soup for kids is just a bit extreme (no offense to anyone who’s a fan), there’s obviously something to be said for instilling a love of experimenting with food and breaking down barriers of what is “normal”. After all, “normal” isn’t always healthy, and healthy doesn’t always taste bad.

Thanks in part to my best friend and her insistence on getting me to branch out and try new foods, I’m a much less picky eater now. I still have my quirks and dislikes (if you think I’m eating a raw tomato, you’re nuts), but overall I enjoy a wide variety of foods and I love helping my kids learn how to be open to food and not judge it by appearance or reputation. Unfortunately, those of you with children who are picky eaters know how difficult that can be.  With that in mind, I thought I’d share a few tips and tricks for creating a healthy eater, brought to you by Ella’s Kitchen® and pediatrician Dr. Deena Blanchard.

1. Introduce variety early. You will want to introduce your child to a variety of tastes at an early age. Look to introduce lots of different fruits and veggies. You can be creative – try more non-traditional first foods. For example, rutabaga may not be the first food you would introduce but paired with spinach and apples in Ella’s Kitchen® Apples, Spinach, Rutabaga it makes a fun and exciting early food. Studies have shown that early food choices can influence the choices people make as adults. By introducing variety to your baby and toddler, you have the best chance for preventing them from being a picky eater as they grow up.

2. If at first you don’t succeed try, try again. It can take a child 8-10 times to accept a new food so be patient. If your child snubs their nose at broccoli, don’t give up. Continue to try broccoli. You can also try introducing a new food by pairing it with a food your child already likes. It’s important to be patient and keep trying. This will help your child to be a healthy and more varied eater in the long run.

3. Reward with praise. When your child chooses carrots, praise them. You can try saying, “I see you are making a good choice for your body; I am really proud of you.” (NOTE: Do not reward children with candy or snacks for eating nutritious foods. This sends the message that you think eating healthy is hard and deserves rewards).

4. Be a good role model. Your children look up to you and will imitate your behavior. If you are eating nutritious foods, then they are more likely to make good choices as well. You are sending a message that healthy eating is important to the whole family.

5. Involve them in the shopping/cooking prep. Even young children can mix with spoons or help with measuring cups. Toddlers really like to help and are proud of themselves when they do. If your little one is involved in their food prep they will be more likely to try it since they will feel ownership over the food.

6. Have a family dinnertime. When the whole family sits down together for dinner, children are less likely to snack or battle over food choices. This also lets you practice being a good role model by providing wholesome choices for the whole family. You can start family dinners from an early age. When your baby is starting out with solids, you can choose to eat the same food for part of your dinner. For example, if your baby is eating apples, green beans and raisins, you can incorporate green beans as a side dish for the rest of the family. It is hard to find time to eat together every night, especially with working parents. Try and dedicate one or two nights a week to eat together to create positive eating habits for the whole family.

These are some great tips for anyone hoping to foster a love of healthy eating, and I’ve been working hard to incorporate them into our routines. I ensure that my kids see me making healthy choices, and I also make sure to encourage conversations about good-for-you food while we’re shopping and preparing meals.  I can tell it’s working, as my children are already MUCH less picky than I was at their age. I’m happy that they’re eating healthier than I ever did as a kid, and I’m thrilled to know these good choices will carry over to their adult health. All I want is for my kids to grow up happy, safe, and healthy, and teaching them to make good food decisions now is the perfect way to kick start a healthy lifestyle.

Ella’s Kitchen® wants your kids to learn how to make healthy choices too, so they’re giving Game On Mom readers a chance to win $50 in Ella’s Kitchen Snacks!  Giveaway is open to US residents who are 18 and older.  Ends 6/26/16.  Good luck!