The Picky Eater's Playbook: How to Help Your Child Build a

Balanced Diet"

Growing up in an Indian household, I remember my mom constantly struggling to get

me to eat anything other than rice and dal. As a child, I was convinced that anything
green or leafy was "yucky" and refused to even try it. My mom tried everything, from
bribing me with ice cream to threatening to take away my TV time, but nothing
seemed to work.

One time, my mom got creative and tried to sneak some spinach into my favorite
dish - aloo gobi. She chopped the spinach up into tiny pieces and mixed it in with the
potatoes and cauliflower. But as soon as I took one bite, I knew something was up.
"Mom, what is this?" I asked suspiciously. "It tastes weird." My mom just smiled and
said, "It's a secret ingredient! You love it!" But I wasn't fooled and refused to eat
another bite.

It wasn't until years later, when I was a teenager, that I finally started to appreciate
the flavors and variety of Indian cuisine. I remember my mom being thrilled when I
tried a new dish without any prompting - she was so happy that her picky eater had
finally grown up!

Another funny incident involved my cousin, who was notoriously picky about food as
a child. He would only eat white rice and chicken, and refused to try anything else.
One day, his mom decided to make a new dish - aloo methi - and told him it was
chicken curry. He eagerly took a bite, only to realize that it was definitely not chicken.
"Mom, this isn't chicken!" he protested. But his mom just smiled and said, "Oh, I must
have accidentally put too much fenugreek in it. You can't taste the chicken?" My
cousin just rolled his eyes and went back to his white rice.

Despite the challenges of picky eaters, there are many ways to make mealtimes
more fun and engaging for children. For example, you can try turning mealtime into a
game by having your child guess the ingredients in a dish or make up silly names for
new foods. You can also involve your child in the cooking process, like my mom did,
by letting them stir the pot or chop up vegetables.

When it comes to picky eaters in India, it's not just the children who can be difficult to
please. Many adults have their own food preferences and dislikes, whether it's a
dislike of spicy food or a preference for certain types of cuisine. This can make meal
planning and cooking a challenge, especially in households where everyone has
different tastes.

One of the keys to getting picky eaters to try new foods is to make the experience
fun and enjoyable. This can be done in a variety of ways, such as turning mealtime
Written by Neha Purohit, 2023
into a game, as I mentioned earlier. Another idea is to make food presentation more
appealing. For example, cutting fruits and vegetables into fun shapes or arranging
them in a colorful pattern on the plate can make them more enticing to children.
Another way to encourage picky eaters to try new foods is to lead by example.
Children often mimic their parents' behavior, so if they see their parents enjoying a
variety of foods, they may be more inclined to try them as well. This can also be a
great opportunity for parents to try new foods themselves and expand their own
palates.

Of course, it's important to remember that children have their own unique tastes and
preferences. What works for one child may not work for another. Some children may
be more willing to try new foods if they are introduced gradually, while others may
respond better to a more hands-on approach, such as involving them in the cooking
process.

One thing that can be helpful for picky eaters is to offer a variety of options at
mealtimes. This doesn't mean cooking multiple dishes every night, but rather
providing a few different options within the same meal. For example, if you're making
dal and rice, you could also include a side of vegetables or a yogurt-based dish. This
gives children the opportunity to choose what they want to eat and may make them
more willing to try new foods.

It's also important to be patient and persistent. It can take time for children to adjust
to new flavors and textures, and it's not uncommon for them to reject new foods at
first. But don't give up! Keep offering new foods in a positive and encouraging way,
and over time, your child may surprise you by becoming more adventurous with their
food choices.

In conclusion, dealing with picky eaters in India can be a challenge, but it's not
impossible. By making mealtimes fun and engaging, offering a variety of options, and
leading by example, parents can encourage their children to try new foods and
expand their palates. And who knows - maybe one day, your picky eater will become
a foodie just like my cousin did!

Written by Neha Purohit, 2023