AVAILABLE EVERY WEEKEND!

HOW TO COPE WITH A PICKY EATER

Picky eating is a behavior when
someone eats the same food items over
and over or refuses foods often. It can
be stressful for you and your children.
You may worry that your children are
not getting enough nutrition to grow.
Here are tips of do's and don'ts when
coping with a picky eater:
What to Do:
Let your kids pick out fruits and veggies Make mealtime pleasant: enjoy each other
when doing groceries while having family meals. This would
allow children to gain healthy attitudes
toward food.
Offer the same foods for the whole family

Kitchen activities: have your child to try
new foods by having them help you make
meals.
Write a SMART Goal
Provide healthy choices: Parents are responsible
for providing healthy foods. Children are
responsible for what and how much they eat.
Ask questions such as "which would you like
for your breakfast, whole wheat bread or whole
wheat bagel?"
What to Avoid:
Avoid forcing your child to eat: doing so
usually leads to children eating less and
make picky eating behavior worse.
Avoid making deals with your child: "If
you eat your vegetables, you will get an
ice cream." Withholding desserts make
them think dessert is the best food,
which increases their desire for desserts,
rather than fruits and vegetables.
A SMART goal is a goal that is specific,
measurable, achievable, results-focused, and
time- bound. It helps you clarify your ideas,
focus your efforts, use your time and resources
productively, and achieve what you want in life.
 AVAILABLE EVERY WEEKEND!

HOW TO COPE WITH A PICKY EATER

Your children may reject new foods. It
is totally normal. Kids may need to be
exposed to new foods more than 10
times before they try it. Here are some
tips when introducing new foods:

Introducing New Foods:

Start with a small portion: be patient and
let your kids develop a taste for more
types of foods.
One at a time: It is easier for kids to
accept new food if only one new food is
given at a time. Pair the new food with
something your kid likes to eat or cook
with their favorite flavors.
Be a model of health eating: try healthy
new foods yourself and share your
thoughts about the food with your child.
Kitchen Activities Your
Child Can Help You with
Kids like doing something "grown-up".
Praise their effort when they help you in
the kitchen. Children are less likely to
reject foods that they help to make. Here
are some activity ideas for each age
group:

At 2 years: At 3 years: At 4 years: At 5 years:

Wipe tables All that a 2-year-old All that a 3-year-old can All that a 4-year-old
Rinse vegetables or can do+ do+ Reference List: can do+
10 Simple Ways to Help Your Toddlers Try New Foods. (2018, April 12). Retrieved November 13, 2018, from
fruits Add ingredients Peel eggs Measure liquids
https://www.yummytoddlerfood.com/advice/picky-eating/10-simple-ways-to-help-your-toddlers-try-new-foods/
10 Simple Ways to Help Your Toddlers Try New Foods. (n.d.). Retrieved November 13, 2018, from

Snap green beans Mash potatoes https://www.yummytoddlerfood.com/advice/picky-eating/10-simple-ways-to-help-your-toddlers-try-new-foods/

10 Tips for Parents of Picky Peel oranges
Eaters. (n.d.). or bananas
Retrieved November Cut soft fruits with a
13, 2018, from http://www.healthychildren.org/English/ages-
stages/toddler/nutrition/Pages/Picky-Eaters.aspx
Tear greens Squeeze citrus
Children’s Crack
nutrition: 10 tips for picky eaters. eggs
(n.d.-a). Retrieved dull knife
November 13, 2018, from http://www.mayoclinic.org/healthy-
lifestyle/childrens-health/in-depth/childrens-health/art-20044948
Hand items to adults Stir batter Help make sandwiches Use an egg beater
Children’s nutrition: 10 tips for picky eaters. (n.d.-b). Retrieved November 13, 2018, from http://www.mayoclinic.org/healthy-
lifestyle/childrens-health/in-depth/childrens-health/art-20044948
Introducing New Foods to Toddlers | HealthGuidance. (n.d.). Retrieved November 13, 2018, from
when needed Add toppings on ahttps://www.healthguidance.org/entry/16070/1/introducing-new-foods-to-toddlers.html
Help make tossed salads
Kitchen Helper Activities. (2015, June 25). Retrieved November 13, 2018, from https://www.choosemyplate.gov/kitchen-helper-activities
pizza KitchenHelperActivities.pdf. (n.d.). Retrieved from https://choosemyplate-
prod.azureedge.net/sites/default/files/audiences/KitchenHelperActivities.pdf
Perez, K. C. and D. O. (2014, December 6). Picky Eater Rehab: Proven Strategies for Kids Who Won’t Try New Foods. Retrieved November
13, 2018, from https://www.parents.com/recipes/nutrition/picky-eater-strategies/