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Among young picky eaters toddlers seem to be some of the fussiest. Those between ages two to four usually come into a phase where they start to be more finicky about what they eat. According to the Children’s Hospital of Philadelphia, this may be considered “developmentally normal” as it can be seen as your child’s defensive impulse that pushes them to be wary of new food.
While this is a normal part of growing up, it can be a bit frustrating as a parent to have to deal with a fussy child at the dining table. Remember though, that your reaction can either make or break your child’s relationship with food. The best way to go about dealing with a picky eater is understanding where they’re coming from.
That’s why in this article, we’ll discuss the following:
How to encourage picky eaters?
Things you shouldn’t do when your child is a picky eater
Healthy Snacks Ideas for Picky Eaters
When is it time to consult an expert about your child’s picky eating habits?
Why it is important to make mealtimes open and relaxing
It can be so easy to succumb to anger, but the negativity will only make matters worse. It can cause your child to become fussier, and it will also leave you dreading every meal time.
The key is to know the reason why your child is saying no to a meal, and go from there. Depending on this, you can try one of several options.
If some tastes and textures don’t agree with your child, try another approach. Cut, mash, boil, bake, and incorporate food that your little one initially turned away from into a mix of something that they can easily chew and swallow.
Don’t be afraid to season food either, as long as it’s in moderation and not too harsh for their young tastebuds.
Toddlers are more predisposed to eating sweets as they are wired to crave for higher-calorie foods to compensate for their fast growth. You will need to strategize how to present healthy food such as broccoli, dried shiitake mushrooms, celery, and others that don’t really have a kid-friendly taste in a manner that’s enticing and fun to eat.
Similar to the previous tip, try being creative with your presentation — you can make a broccoli not look like broccoli by pureeing it into soup. If you have time, you can also explore creating bento-like meals that your child will look forward to every day.
It’s important to have a regular eating schedule for your child — snack time included. This way, their body will get used to eating at certain hours and will be able to work up an appetite just before meals. This lessens the possibility of them being fussy.
Snack time can be for biscuits and chocolate milk, but you can also offer healthy alternatives that are fun and tasty.
For example, mushroom is a good idea for kids as they can boost your child’s growth and immune system. Mushroom chips or mushroom crisps are a good option, for as long as they are very thin and crushed into smaller pieces that don’t have sharp edges. You can also chop them and fold them into mashed potatoes for additional flavor.
Some of the best snacks for picky eaters include popcorn, veggie crisps, mushroom chips, fruit slices, trail mixes, fruit and veggie smoothies, pudding, and anything that captures the tastes and textures that your child loves — in healthy moderation, of course.
This doesn’t mean that you’ll just be indulging your child every time they say “no” to a dish. It's widely recommended that instead of forcing the issue, explain to your child why eating what’s on their plate is a good idea.
Tell them how it will benefit them in real life, such as how eating veggies will make them faster runners when playing with their friends, or how it can help them grow strong like the sports figures that they idolize. Allow them to decide to eat the meal on their own based on knowing what good it will do to them.
It can be frustrating to handle a picky eater, especially if your child’s fussiness becomes a regular occurrence. There are, however, things that you shouldn’t do when your child refuses to eat what on their plate:
Forcing your child to eat only gives them a negative impression of mealtimes, which may make them fussier and anxious.
It follows that you should also never threaten your kid with punishment or make them feel guilty for not finishing what’s on their plate.
The U.S. National Library of Medicine discourages bribing your child to eat because this will only reinforce negative behaviors towards food and mealtimes, and can cause more problems in the long run.
Here’s a list of healthy and tasty snacks for you to try with your picky eater.
Fruit Kabobs
Create colorful fruit kabobs by skewering chunks of pineapple, grapes, strawberries, and melons. The vibrant colors make them look tasty and fun to eat.
Apple Slices with Peanut Butter
Apple slices paired with creamy peanut butter are a classic snack. For added fun, sprinkle with a few raisins or a dash of cinnamon.
Frozen Smoothie Pops
Blend your kid’s favorite fruits with yogurt and pour the mixture into popsicle molds. Freeze until solid for a refreshing and healthy treat.
Banana Sushi
Spread a thin layer of peanut butter or almond butter on a whole banana, then roll it in crushed cereal or granola. Slice into bite-sized pieces for a fun and nutritious snack.
Dried Fruit Slices
Dried fruit slices like apples, mangoes, and dragon fruits are a great alternative to sugary snacks. Look for brands with no added sugar to keep them as healthy as possible.
Veggie Sticks with Hummus
Veggie sticks with hummus offers a colorful, crunchy, and delicious way for kids to enjoy nutritious vegetables with a tasty dip.
Sweet Potato Fries
Bake sweet potato fries for a healthy twist on traditional fries. A sprinkle of salt and a dash of cinnamon can add an extra flavor boost.
Cucumber Sandwiches
These sandwiches topped with crunchy cucumber slices are great for snacks, picnics, or anytime your little ones need a healthy and refreshing bite.
Mushroom Chips
Crispy sliced mushrooms chips are the perfect healthy alternative to traditional chips, providing vitamins and minerals in a fun and tasty form.
Cauliflower Tots
These bite-sized tots are made from grated cauliflower and are a great alternative to traditional potato tots. Serve with a side of ketchup or ranch for dipping.
Chicken Meatballs
Chicken meatballs are a bite-sized snack that can be enjoyed by kids of all ages. You can serve them with a side of marinara sauce for dipping, making it a fun and interactive snack.
Turkey and Cheese Roll-Ups
Turkey and Cheese Roll-Ups roll-ups are quick to prepare and can be customized to your child's liking. These can be eaten as is or dipped in a little mustard or ranch dressing for extra flavor.
Mini Sausage Bites
Mini sausage bites are perfect for a quick snack or a lunchbox addition. Look for sausages made from lean meats like chicken or turkey, and choose options with no added preservatives or nitrates.
Ham and Cheese Pinwheels
Ham and cheese pinwheels are fun to make and eat. They are not only visually appealing but also packed with protein and calcium.
Beef Jerky
Beef jerky is a high-protein snack that kids can enjoy on the go. Look for low-sodium varieties and avoid those with added sugars. For a healthier alternative, mushroom jerky is also a great plant-based option that doesn't sacrifice flavor or nutrition.
Yogurt Parfait
Yogurt parfaits are a great way to sneak in some fruit and dairy. Layer Greek yogurt with fresh berries and a sprinkle of granola. This snack is not only delicious but also packed with probiotics and nutrients.
Cheese and Whole Grain Crackers
Cheese and whole grain crackers are a classic snack that never goes out of style. Opt for whole grain crackers and pair them with slices of cheddar, mozzarella, or any cheese your child prefers.
Cheese Cubes
Cheese cubes are simple yet satisfying. These are perfect for snacking and can be paired with apple slices or grapes for a balanced treat.
Cottage Cheese with Pineapple
Cottage cheese with pineapple is a refreshing and nutritious snack. You can also try other fruits like peaches or berries to keep things interesting.
Cheese Quesadillas
Cheese quesadillas are easy to make and always a hit with kids, making them a go-to snack for busy parents and hungry kids.
While being fussy over food is generally normal, there are times when there’s more to it than just a child being a picky eater.
Some kids have sensory issues, which may affect their decision about eating food with certain textures. Some, according to the Child Mind Institute, may have Obsessive Compulsive Disorder (OCD), which may lead them to eat food with specific shapes, or colors, or one from a specific brand in fear of something bad happening when they deviate from their usual choices.
There is also something called Avoidant Restrictive Food Intake Disorder (ARFID). Very Well Mind explains that ARFID symptoms appear as early as age one, and a child will be very disinterested in food and will only eat from a very narrow range. ARFID can be very extreme to the point that a child won’t be able to meet their nutritional needs, which may lead to weight loss and stunted growth. Kids Health notes that children with ARFID are more likely to have OCD, too, but
If your child is displaying extreme pickiness in food, it’s important to consult with your pediatrician right away to assess the situation and to catch any issues early.
Being picky about food is generally normal in growing children. As your child slowly learns about different tastes and textures, as well as how to manage themselves and interact with others during meals, you as a parent have an important role in building a safe and relaxing environment where your child can fearlessly explore food, knowing that they will not be punished or threatened whenever they exercise their choices.
As mentioned, this doesn’t mean that you’ll always allow your kid to have their own way. In fact, meal times can be a learning experience for the both of you! Build happy memories around the dinner table so that your kid can grow up with a healthy mindset towards food.
Thinking about introducing healthy snacks to your child? Try out our mushroom crisps, mushroom jerkys and dried dragon fruit slices. Best served with a side of good news, only from The Daily Good. You can chop them up into smaller bite-sized pieces if your little one prefers!
