1. The Allen Center for Nutrition
Healthy Start
The Allen Center for Nutrition

2. 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.

3. 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.
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4. 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.

5. 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

6. 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
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

7. 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.
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8. Adapted from http://www.choosemyplate.gov/preschoolers.html