Broccoli – yuck! Peas – huh?! Carrots – don’t even go there.
Sound familiar? Do you have fussy eaters that turn their heads away from new foods? You’re probably well-accustomed that that disgusted, steely-eyed gaze that says “there is NO way I’m going to eat that green thing….”
“Is this normal?” I asked Nutritional Therapist, Davina Smith, “Yes it can be for many kids. And there is a name for it… Neophobia. This fear of new foods can be more evident between the ages of two and six-years-old, and in particular, for fruit and vegetables.” No surprises there then.
“But why, WHY do they put us through this torture?” I ask.
“It’s often linked to our inherent survival traits since the Palaeolithic Era where kids were taught to avoid poisonous, sour-bitter tasting plants and berries. Did you know, younger children have an instinctive preference for sweet and salty foods yet a dislike for sour-bitter tastes? Plus kids have more taste buds than us adults with approximately 10,000 compared to our humble 5,000. This could explain why certain foods have a more profound taste to children and with the decline in taste buds, some foods are more appetising to adults.”
Here are Davina’s top 10 tips to help your fussy little eaters get all the nutrients they need.
1. Shopping
Shopping can be a fun and learning experience… ok yes, there can be tantrums. Your local store can be an exciting place to teach your children about food without the added pressure of eating anything.
So, get the kids involved:
- Show them whole foods like vegetables, fruit, eggs, fresh fish, and whole wheat pasta. Explain what they are and why they’re good for us. Educate your child about choosing foods that will help them grow… which ones can you think of?
- Try a ‘Pick a Colour’ Game – at the vegetable aisle, ask your child to pick two greens, two reds and to name them.
- Allow them to choose a couple of new healthy items per shopping trip as something new they would like to try.
2. Let’s get ready to rumble in the kitchen
Get them involved. If they help in the preparation and cooking – they will eat it, or at least they will want to taste it and become more open to trying new foods. Yes, the kitchen may be a mess afterwards and you might still be finding bits of hardened dough on the sofa for weeks to come, but embrace it.
Encourage them by asking them to:
- Set the table.
- Call people to the table.
- Mind the baking clock timer or a novel egg timer.
- Wash and prepare salads.
- Attend children cookery classes in your local area.
3. Spread the love
Children have small stomachs, instead of three big meals per day, spread these into smaller meals with snacks in-between. Try not to pile too much food onto your children’s plates. Routine and regular mealtimes are still important though and can embed learning. When you find a new nutritious food they love, serve this a few times during the week, then introduce something new at to go with their new favourite thing.
4. Role model
Young animals only eat foods eaten by their parents – the same can apply to humans. We can set a good example by eating healthy, and it’s very important to show you’re enjoying these nutritious foods too. Try not to make negative comments on healthy items you dislike because children can mirror this behaviour.
5. Rewards
“If you eat your peas you will get a choccie biccie.” These types of bribes can fall flat on their face over time. They may eat their perceived “yucky” food to achieve a reward, but can grow an aversion for this healthy food that is being bribed to eat, increasing their love of the prize food. Try not to reward positive behaviour with food as this can have a similar impact as above with the prized food gaining more and more status in the household. A reward sticker chart can work wonders… my sincere apologies now for any stickers on the sitting room wall.
6. Smoothies
Smoothies are a great way to pack in the goodies. Instead of high-sugar juice, use water, milk or a whole orange as your base. Keep fruit content to a minimum, maybe two child portions like berries, a small apple or ¼ banana. Another great nutrient boost is to add a multi-vitamin or mineral supplement that they won’t taste. Experiment and try adding chia or milled flaxseeds, porridge oats, natural yoghurt, baby spinach, avocado or kale too. Once blended well, they don’t even know what is in there. Okay, it may be green, but remember you can tell them “green is good”… “and the Incredible Hulk is green as are Ninja Turtles!”
7. Go easy on the liquids and keep an eye on the beaker cup
Don’t fill the kids up on fluids before a meal. Their stomachs will feel full and simply not hungry. Keep an eye on the beaker or sippy cup and how much the child is drinking during the day and what is going in it. A beaker can often be used a comfort blanket where it is being refilled at various times. If your child is in a crèche or with a baby minder, it is ok to ask what liquids they are getting, and how much. Limit sugar-laden juice and never soft drinks – water all the way.
8. Patience is a virtue
Fussy and picky eaters can be slow to eat and there can be a power struggle at meal times. Be patient, as best you can, and try not to hurry them as this can increase stress and put them off their food. Remove left-over food from the table and offer it later when they say they’re hungry instead of giving them another snack soon after meal time. Remember not to be so hard on yourself too.
9. Fun… did someone just say FUN?
Having fun at meal times with food related games can empower kids to try different tastes, textures and smells. Hiding veggies and fruits in purées, disguising veggies and meats in meals can work wonders, but how about showing them the food, get them to touch and smell the food. Spiralizers are a great tool in the kitchen for carrots, courgettes, peppers and more. Who knew courgette spaghetti could be fun!
10. Supplements
A high-quality multi-vitamin and mineral supplement are a welcome addition to a child’s daily diet. This will boost nutrients that may be lacking in their daily diet and providing many health benefits. I love Vivioptal Junior because it has been specifically developed for children of all ages from 1+ years. It provides a carefully balanced range of essential vitamins and trace minerals with a yummy orange taste.
Fussy eating is very common in toddlers and younger children. In the short term, it does not pose a significant health risk as they will get their nutrients from an adequate diet, but if the poor appetite and lack of getting nutrients into their daily diet persists, seek advice from your GP. Emotional support for parents during this time is important too… look after YOU too.
In conversation with Davina Smith DipNT mNTOI is Nutritional Therapist at Scope Healthcare.
