Photo credit: Jennifer Brand

Picky Eaters

Did you know it can take multiple introductions of a single food before a taste is developed for it?

It can take 10, 20, 100, or even more tries of a food before it’s accepted. Don’t give up just because it didn’t work the first, second, or tenth time. And keep in mind that your baby develops his taste patterns by 9 months old, so you’ve only got a few months to prevent picky eating habits!

Now I’ll explain this picture. This is my dad. He’s a picky eater. He always has been. When he was a child, if he didn’t like something, my grandma never had him try it again.

I think I finally rubbed off on him. He’s recently eaten kale chips, and Brussels sprouts, and admitted they weren’t horrible!

We went out to dinner, and guess what?! Here’s dad, eating a BBQ chicken sandwich. If you know my dad, you know this is huge (he once told me ketchup is spicy). He really enjoyed the sandwich. If I can get my dad to eat new foods, I know you can get your child to! Here are some strategies that can help:

Remember you are in charge. YOU decide what your child needs to eat. It’s up to you to make sure his/her diet contains all the nutrients he/she needs to grow, develop, repair, function, and thrive.
Keep offering the food you want your picky eater to eat. It doesn’t need to get eaten (so offer small amounts). Simply exposing your child to new foods is an important part of the process. It is ok for your child to pick up the food, play with it and feel it. This helps him get used to it.
Offer soft foods cut up in small pieces, and cut them smaller than you think is necessary, avoiding anything that might be a choking hazard.
Give your child a spoon and let him feed himself. Giving him control may encourage him to eat a few bites.
Offer new foods when your child is truly hungry. If he’s just eaten or snacked, there won’t be a lot of motivation to try something new.
Prepare meals with your picky eater as your co-chef! Give him a few bites of new foods while you are preparing them so he can get familiar with them.
Take your picky eater to a store that gives out samples like Whole Foods or Costco, and you might be surprised at what he’ll try!
Children are very impressionable and are great imitators. They will be more likely to want what you are eating, and to avoid foods you show disgust or lack of interest in when trying.
If you give them healthy foods, they will eat, and learn to enjoy them.
Having separate menus for different family members encourages habits we don’t want, and it’s too much unnecessary work. If your child has celiac disease and can’t eat gluten, to support him the whole family also should follow the same plan.
Experiment with introducing foods that have different tastes, smells, and textures. Some children are sensitive to the taste, smell, or texture of different foods. If you think your picky eater may have a sensitivity or anatomical issue contributing to the problem, talk to a professional to rule out medical issues that make it hard to swallow or digest certain foods.
Most importantly… DON’T GIVE UP!

For additional tips, check out one of my favorite resources, Kids Eat In Color! There is also a fantastic Instagram account for this resource.

Picky Supplement Takers

Getting your child to take supplements can be challenging, and it can take some time to find a rhythm. Even then, your child might “change their mind,” and it’s back to the drawing board. The good news is there are countless creative ways to help your child take their supplements.

Here are some strategies that can help:

Let your child choose. Giving them some control can go a long way. Let them decide:
- How they take it (for example, mixed in food, from a spoon, chew it, water, juice)
- When they take it (for example, before or after a bath)
- Where they take it (for example, at the table, while watching TV, in the bathroom)
- If they need help (always supervise regardless)
Avoid choking. You may need to divide doses into smaller portions. Your child should be in an upright position. If using a syringe to squirt supplements into the mouth, aim for the lower cheek, not the back of the throat. Let your child swallow between squirts.
Explain why the supplements are essential. For example, tell your child they will help their skin get better and stop itching so they can sleep better, and do whatever else they might be missing out on or having to work around because of the problem.
Stay positive! Praise your child when they take their supplements.
Give them a sticker every time they take their supplements, and after each week, let them exchange their stickers for a prize (for example, a small toy, a bit more screen time, let them play outside longer, or stay up later). Caution with this strategy because it can promote the idea that there is a reward attached to everything.
Choose the right product. Supplements can be available in chewable, liquid, and powder forms mixed with foods and beverages. Many capsules can also be opened and mixed. Check with your practitioner for options and if it’s ok to open capsules to consume the contents.
Get creative. Maybe your child wants to take supplements from a special cup or spoon. Let them role-play and give their supplements to you, a doll, or a stuffed animal.
Turn supplement-taking into a game!
- If your child is upset that they are the only one that has to “take something gross,” make yourself a cup of tea (like ginger turmeric or something else that doesn't smell like rainbows and cotton candy ;)), and race to see who finishes first!
- Tell your child a story, and every time you say a certain word, like “bear,” “prince,” or “princess,” etc., have them take a sip of their supplement concoction.
Mix supplements in food. Not hot or cold, but somewhere in between. Extreme temperatures can destroy supplements (they won’t work).
Alternate. Give your child a little of the supplement and then a bite of something they like. Repeat this until they take the full dose.
Offer realistic quantities. We want your child to get all the benefits from the supplements. Therefore, we need them to take the full dose (as often as possible), so put them in smaller quantities of food, smoothies, or beverages.
Show your child that YOU don’t think the supplements are gross. Have some with your child. However, check with your practitioner to ensure it’s ok and safe for you to take them first.
If your child won’t take the supplements, vomits, or spits them out, contact your practitioner to see if you should try another dose. Some supplements don’t matter if a little extra gets in. With others, it does matter.
Most importantly… DON’T GIVE UP!

What To Mix Supplements in

Make a smoothie
Freeze the smoothie to make “ice cream” and/or in smaller portions like popsicles or ice cube “treats”
Applesauce, other pureed fruits or vegetables
Yogurt
Water, juice, milk, tea
Offer on a spoon with honey, maple syrup, olive oil, avocado oil, coconut oil
Squirt in the mouth with a syringe (aim for the lower cheek)
Sprinkle on any foods (especially unflavored supplements)
Mix in cereal (oatmeal, chia seed pudding, porridge)
Because of the different flavors or textures, experiment with mixing them and separating them out

What to avoid

Extra stress and anxiety! If trying to get your child to take their supplements is causing more stress and anxiety, stop. Put it aside and revisit it another day.
Forcing it may worsen the behavior and lead to an unhealthy relationship with food.
Nagging, trying to make a deal to have just a bite or two, or promising dessert teaches that there is a reward attached to everything.

References

https://parenting.stackexchange.com/questions/7235/how-to-get-a-toddler-to-start-chewing-and-eating-solids

Brown J. Nutrition through the Life cycle 4th ed. Belmont, CA: Wadsworth; 2011.

https://academic.oup.com/ajcn/article/94/suppl_6/2006S/4598037

https://www.sciencedirect.com/science/article/pii/S0195666314001573

https://onlinelibrary.wiley.com/doi/abs/10.1111/apa.12078

https://www.chla.org/blog/rn-remedies/nine-stress-free-tips-giving-your-child-medicine