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How to encourage a picky eater child to eat a variety of foods?

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My two-year-old son has always been a picky eater and refuses to eat most foods. He only takes one bite of what we serve him and loses interest. What strategies can we use to help him develop healthy eating habits?
Artificial Intelligence Health Assistant's Answer

Encouraging a picky eater child to eat a variety of foods can be challenging, but with patience and persistence, you can help your son develop healthier eating habits. Here are some strategies you can try:

  • Create a positive mealtime environment: Make mealtimes enjoyable by sitting together as a family, avoiding distractions like TV or gadgets, and engaging in pleasant conversations.

  • Offer a variety of nutritious options: Introduce different types of foods from all food groups, including fruits, vegetables, whole grains, proteins, and dairy products. Be creative with presentation and preparation methods to make the food more appealing.

  • Involve your child in meal planning and preparation: Let your son participate in grocery shopping or meal preparation activities like washing vegetables or stirring ingredients. This involvement may increase his interest in trying new foods.

  • Set regular meal and snack times: Establish consistent meal schedules so that your son knows when to expect food. Avoid letting him graze throughout the day as it may decrease his appetite during meals.

  • Be patient with new foods: It often takes multiple exposures for children to accept new flavors and textures. Encourage your son to take at least one bite of each food on his plate without pressuring him to finish it.

  • Be a role model: Children often mimic their parents' behavior, so make sure you demonstrate healthy eating habits yourself by enjoying a wide range of nutritious foods.

  • Make mealtimes fun: Use colorful plates or utensils, create themed meals around his favorite characters or stories, or involve him in making food art. Making mealtimes fun and interactive can increase his interest in trying new foods.

  • Avoid using food as a reward or punishment: Using food to bribe or punish your child may create negative associations with certain foods. Instead, focus on praising his efforts and offering non-food rewards for trying new foods.

  • Seek professional help if needed: If your son's picky eating persists and affects his growth or overall health, consider consulting a pediatrician or a registered dietitian who specializes in pediatric nutrition.

    Remember, every child is different, and it may take time for your son to develop healthier eating habits. Stay patient, consistent, and positive throughout the process, and eventually, he will learn to enjoy a variety of nutritious foods.

    • 5 Answers

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    You may just have a child that is a "grazer".

    Our pediatrician asked us how our daughter was eating a while back and I said she just grazes and doesn't really eat a full meal at one time. It concerned me but the doctor told us as long as she was eating and didn't lose weight and wasn't weak or sick that she was fine. Your best bet is to take this issue up with your pediatrician since they know your child and can track trends in weight and health and give you ideas for how to make improvements since I am sure your child is not the first to have those kind of eating habits.
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    Infants are much more instinctive than us adults. They eat when their body needs food (although it takes time for them to learn to consciously interpret their body's signals). As opposed to us who mostly eat when it is time to eat. And, as others noted, they differ wildly in their eating habits. Some are just not into eating that much.

    If your son is otherwise healthy and has more or less normal weight, I would say it is OK. As a wise Hungarian expert wrote: no child is ever going to starve if there is food available. Just make sure that the little he eats is mostly healthy, diverse food, not sweets or junk food snacked in between regular meals.

    Also it is important to note that the growth of children is not smooth and continuous: they grow in spurts. During such a growth spurt they may eat 2-3 times more than average for a few weeks or months. However, between spurts, they may eat much less.
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    Start by giving him smaller portions. Assuming he is of a healthy weight; if he's only eating a bite of the servings you're giving him, perhaps your portions are too large?
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    Once children can speak, they can tell you 'I don't want that much' but until they can, they either protest noisily, don't eat the food (through protest) or only eat some of it.
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    He will not starve and fighting with him will only give him attention, possible perpetuating the problem. Unless there is a weight issue of some kind, in which case speak to a pediatrician, just let it be. Don't give him snacks until snack time (2-3 hours after a meal) and don't let him fill up on liquids, especially before a meal. I found that when a child is about to make an academic leap they often don't eat well, as their mind is consumed with other things. Don't sweat it, he will be fine in the long run.
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    Keep trying new foods. I have a son who is a very picky eater - except he will eat healthy amounts of rare steak, normal sized servings of premium ice cream, and all the apples I can peel for him. He gets a lot of steak, ice cream, and peeled apples.
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