The Allen Center for Nutrition Healthy Start The Allen Center for Nutrition

Picky eaters Being a picky eater is not a bad thing When offering choices make it between 2 items (“Which would you like for dinner…”) Offer new foods at the beginning of each meal Set a good example by eating foods that you expect your child to eat as well. Becoming a picky eater is normal. Why - slower growth rate, parents may observe decreased appetite, child is exerting independence -Offering too many new foods at once can be overwhelming for toddlers. -By offering the new food in the beginning of the meal, children are more likely to eat it because they are more hungry at that time. -Share the experience with your child by trying new foods together It is a good idea to try new foods 1 at a time in case of an allergic reaction.

Healthy eating practices Offer your toddler the same foods that the rest of the family is eating. Allow your child to help in the kitchen, this will get them to get involved and feel more comfortable with the foods they are eating. -Don’t make a separate meal just for them. You may want to mention that parents may still need to make some size and texture adjustments to “what the family eats” to avoid choking hazards. The second bullet point is a very long sentence. Perhaps you could break it into two sentences.

Help them learn when they are full Let your child serve themselves Avoid praise for a clear plate Avoid using food as a reward Let them serve themselves Teach them to take small amounts first and come back for seconds if they like it and they are hungry Avoid praise for a clear plate It is appropriate to praise for trying new foods, but do not force your child into finishing the amount of food that is served Avoid using food as a reward This can cause your child to learn to eat when he/she is not hungry.

Variety of foods Let your child come grocery shopping and pick out a new fruit or vegetable to try Try one new food at a time, along with items your child likes Try new food repeatedly, it may take many tries until your toddler becomes familiar with a new food

What foods are missed Children are most often unwilling to try new fruits or vegetables Often don’t get enough fiber Children are most often unwilling to try new fruits or vegetables Try different textures such as cooked, and raw Extreme caution should be used with raw vegetables under age 4 due to choking hazard http://www.healthychildren.org/English/ages-stages/toddler/nutrition/pages/Unsafe-Foods-for-Toddlers.aspx Try different colors, so it is more appealing Try small pieces, so they are easy for your child to pick up and feed themselves Often don’t get enough fiber Whole grains Examples of whole grains: -whole wheat flour -whole oats/oatmeal -popcorn UNSAFE FOR TODDLERS -brown rice -wild rice -Quinoa

Remember… Optimally, meal time should be a time your family can share together making it a positive experience and allowing you to model appropriate eating behaviors. Make eating enjoyable, but not a treat. As with many situations, your child is likely to look for you to mimic your behavior, so you should always try to set a good example -Such as taking oranges, bananas or other fruits and vegetables with you when you are on the go to eat as a snack. This bullet is very long. Perhaps you can break it into two sentences.

Adapted from http://www.choosemyplate.gov/preschoolers.html