Andrea Wann
Virginia Cooperative Extension
Are you a parent or grandparent of a picky eater? If you answered yes, welcome to the club and lean in to the comfort knowing you are not alone. Picky eating can come at any age in children. Picky eating is normal, and it is never too late to start helping a picky eater navigate the waters. While it feels discouraging, there are actions you can take to help embrace this difficult stage.
- Never force a food, instead encourage for your child to try a bite(s). This will take time to establish. It can take up to 20 times before a child tries or likes a food. Be patient, it is worth the wait.
- Create fun names for foods! (this works better with the little ones)
- Hold off on giving snacks an hour before a meal (i.e. lunch or dinner). Children, who have an appetite, are more likely to try new foods or be more accepting of new foods.
- Try eating your meals together, at the table and with no screen time or visual distractions (i.e. no television, games, tablets, etc.)
- Praise positive behaviors. Not only does this boost confidence in children, but they may be more likely to continue to try new foods.
- Allow your child to pick out their own fruits and vegetables in the grocery store or farmers market – whether it is in fresh, frozen or canned varieties.
- Keep trying, keep calmly encouraging and keep consistence – it might take several weeks before you see a difference, but stick with it! There are so many parents and grandparents in the same situation right this moment.
We want our children to enjoy as many colorful fruits and vegetables as possible. Vegetables and fruits provide nourishment that helps their bodies and minds grow so they can feel their best. Eating is meant to be an enjoyable experience in two ways; the first is that we enjoy the flavors and textures of the foods being eaten and second, that we take comfort knowing we are consuming healthy foods that are needed for our bodies to function effectively. Check out the Eat Smart Move More website https://eatsmartmovemoreva.org for free family and kid-friendly recipes, information on SNAP use at farmers markets, and other valuable resources!
