How to help kids nationwide try new foods without mealtime meltdowns

Do you feel like your child is eating the same five foods repeatedly? Picky eaters can make mealtime feel like a constant battle.

However, experts say it’s worth the effort to keep introducing your child to new foods and slowly turn those picky eaters into kids who eat whatever you serve.

The kids featured in this story love veggies now, but it hasn’t always been that way.

Rachel Vernon, a mother of three, became concerned when her child was.

 “Eating yogurt, and that was pretty much it, or shredded cheese. And I was like, ‘Surely this is not normal,’” said Vernon.

She worried that her child wasn’t getting enough vegetables, fruits, and protein.

Dr. Stephen Cook, Director of the Center for Healthy Weight and Nutrition at Nationwide Children’s Hospital, hears concerns like these often.

He reassures parents that not all nutrients need to be consumed in one day.

“We’ll tell parents a kid’s going to regulate their calories and get enough in over a month,” said Cook.

To start, Cook suggests letting kids taste-test new foods.

“A try can be a sniff, it can be a lick, it can be putting it in your mouth, taking a chew. Maybe it’s not the same. Okay, we’ll spit it out; we’ll try it again later,” Cook said.

Patience is key. It may take 12 to 15 tries before a toddler will eat something new, so parents shouldn’t force it. Another helpful tool is role modeling.

“Don’t get into that short-order cook mentality of, ‘Well, they’ll only eat chicken nuggets, but we’re having pork chops and rice,’” Cook said. “Try to have the same things.”

Another strategy involves giving children the power to choose.

“Let them pick out from a couple of reasonable choices that you give them. Do you want us to have apples or pears?” Cook said.

The Vernons have also created a healthy snack drawer.

“If you need a snack between your next meal, you can pick anything from this drawer. The options are healthier, so there’s not a wrong or bad choice in that. I think that’s helped them gain independence and also make them feel like they’re choosing their snack,” Vernon said.

Helping children navigate picky eating happens bite by bite. Cook also recommends that parents try not to be overly emotional about picky eating.

Don’t overreact if they won’t try something, and don’t overload them with praise if they do, Cook suggests.

If parents feel their child is not receiving the right amount of nutrition, they should consult their pediatrician for advice.