Innate Nutrition ® ~ Picky Kids
Dr. Lazuk, CEO of Innate Nutrition®, understands the struggle many parents face with picky eaters. She explains that children often become picky due to a combination of genetic predispositions, early eating habits, and environmental factors. Babies and toddlers are naturally inclined to prefer sweet and salty flavors while being cautious about bitter or unfamiliar tastes—a survival mechanism. Additionally, parental reactions and the availability of processed, sugary foods can reinforce picky behavior.
Here are Dr. Lazuk’s top 10 tricks to help even the pickiest eaters enjoy healthy foods:
1. Involve Kids in Meal Preparation
Why It Works: When children help prepare meals, they feel a sense of ownership and pride in what they’ve made, making them more likely to try new foods.
Tip: Let them pick out fruits and vegetables at the grocery store or assist with washing and chopping ingredients (with supervision).
2. Create Fun and Colorful Plates
Why It Works: Kids are naturally drawn to bright, fun, and visually appealing foods. Offering a variety of colors and shapes on their plate makes eating more exciting.
Tip: Use cookie cutters to shape fruits, veggies, or sandwiches into fun forms like stars or animals.
3. Introduce New Foods Slowly
Why It Works: Picky eaters can feel overwhelmed by too many new options. Slowly introducing one new food at a time alongside familiar favorites increases the chance of acceptance.
Tip: Serve new foods in small portions and encourage “just one bite” without forcing them to finish.
4. Be a Role Model
Why It Works: Children learn by example. If they see their parents and siblings enjoying healthy foods, they are more likely to want to try them too.
Tip: Make family meals a priority where everyone eats the same healthy options, and avoid making separate "kid-friendly" meals.
5. Offer Dips and Sauces
Why It Works: Kids love dipping! Offering a healthy dip like hummus, guacamole, or yogurt-based sauces can make vegetables and other healthy foods more enticing.
Tip: Try pairing raw veggies like carrots, bell peppers, and cucumbers with dips to make them more appealing.
6. Make Smoothies
Why It Works: Smoothies are a great way to sneak in fruits, vegetables, and even protein without kids realizing it. The sweet taste masks any veggies you add.
Tip: Blend spinach, carrots, or avocado into fruit smoothies, using natural sweeteners like bananas or berries to create a tasty, nutritious drink.
7. Use Positive Reinforcement
Why It Works: Offering praise and rewards (non-food-related) for trying new foods can create a positive association with healthy eating.
Tip: Celebrate small victories, like taking a bite of something new, with verbal praise or a reward like extra playtime.
8. Make Eating an Adventure
Why It Works: Turn mealtime into a fun and imaginative experience. Pretending that broccoli florets are tiny trees or carrots are magic wands can make healthy foods more engaging.
Tip: Create food “challenges” where kids earn points for trying new things or finish a “rainbow plate” by eating foods of every color.
9. Offer Choices
Why It Works: Giving kids the power to choose makes them feel more in control, reducing mealtime battles.
Tip: Instead of asking, “Do you want vegetables?” ask, “Would you like broccoli or carrots?” This makes eating vegetables feel less like a demand and more like a decision.
10. Be Patient and Consistent
Why It Works: It can take multiple exposures to a new food before a child accepts it. Patience and persistence are key to breaking through picky eating habits.
Tip: Continue offering new foods without pressure. Even if they reject it today, they may eventually come around.
How Did They Get That Way?
Dr. Lazuk explains that picky eating is often a result of several factors:
Genetics: Some children are born with heightened sensitivity to taste, making certain flavors like bitter vegetables more challenging to accept.
Early Exposure: The types of foods introduced during the weaning period can shape preferences. Over-reliance on sweet or salty processed foods can set the stage for pickiness.
Environment and Reinforcement: If children are rewarded with unhealthy snacks for good behavior or if they associate certain foods with comfort (e.g., sweets for emotional soothing), it can reinforce their preference for less nutritious options.
Parental Reaction: Pressure, bribery, or anxiety around mealtime can exacerbate picky eating. Children often react negatively to being forced to eat something they dislike, making them less likely to try it in the future.
Final Thoughts:
Dr. Lazuk reminds parents that picky eating is a common phase and that positive reinforcement, patience, and creativity are essential. By making mealtime fun and stress-free, and involving children in the process, parents can gradually encourage a more adventurous and balanced approach to eating.
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