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How to Make a Picky Eaters to Eat More Food

If you have a picky eaters, know that you are not alone. With right approach, your child will grow to accept and appreciate various types of food over time.


It is important for children to develop a healthy relationship with food from an early age. If this is not done, children can have weight problems and eating disorders later in life.

Try gradually train your child's appetite for more complex flavors. This will help you understand how to encourage your child to eat more without being picky.


How to Make a Picky Eaters to Eat More Food

Tips For Making a Picky Eaters Eat More


Many parents struggle to get their children to accept new food, and the process can be difficult. Fighting about food can teach children the wrong message about food.

When a child refuses a certain food and we pressure child to eat that food, it becomes a negative experience.

When dealing with picky eaters, remember to keep your cool, to get a picky eaters to eat more try some of the tips listed below.

Do This Before Make Food for Picky Eaters


1. Remember

A picky eaters often ask for certain foods, even if other family members are eating something else.

It is recommended that parents offer the same food to the whole family and not serve picky children by making different dishes for them.

Serving meals that contain new foods and foods your child already likes is a great way to increase acceptance without fully meeting their demands.

2. Have Patience With Your Picky Eaters

Training Children requires patience in all matters, especially in terms of food preferences.

Parents should take comfort in knowing that most children who are considered picky eaters can overcome this quality within a few years.

A study in more than 4,000 children found that the prevalence of picky eating was 27.6% at 3 years of age but only 13.2% at 6 years of age.

Research has also shown that pressuring your child to eat food can increase pickiness and cause your child to eat less.

While dealing with picky eater can be frustrating, patience is key when trying to increase your child's intake and broaden food preferences.

3. Cut Back on Unhealthy Snack

Serve drinks or filling foods or foods such as milk or soup at the end of a meal, not at the beginning of a meal, to prevent the child from becoming too full before starting to eat.

This allows children to develop an appetite before their next meal. If your child is snacking on unhealthy foods such as chips, candy, and soda, it can negatively impact their meal intake.

Keeping children full throughout the day with snacks will only make them less appetite when it's time to eat. Offer healthy meals and snacks at consistent times every 2-3 hours throughout the day.

4. Get Your Kids Involved in Meal Planning and Cooking

One of the most important things you can do with children to develop their interest in food is to involve them in cooking, shopping, and choosing food.

Taking kids to grocery store and letting them choose some healthy items they want to try can make mealtimes fun and enjoyable as well as give them confidence.

Let children help you organize meals and snacks by asking them to complete age-appropriate tasks that are safe for them, such as washing or peeling produce or arranging food on plates.

Plus, you'll help them develop a skill they can use for the rest of their life-preparing healthy meals.

5. Pay Attention to Your Child's Taste and Texture Preferences

Understanding what types of food your child likes can help you offer new foods that they are likely to receive. Just like adults, children have preferences for certain tastes and textures.

For example, if a child likes crunchy foods like pretzels and apples, they may prefer raw vegetables that resemble the texture of their favorite snack over softly cooked vegetables.

If your child likes softer foods like oatmeal and bananas, offer them new foods with a similar texture to cooked sweet potatoes.

To make vegetables more appetizing for picky eaters, stir foods like carrots and butternut squash with a little maple syrup or honey before cooking.

6. Be Creative With Recipes and Presentation

This is why making food look attractive to your child is so important, when getting them to try new dishes. Because, some children may not like the texture or appearance of certain foods.

For example, adding a few spinach or kale leaves to your child's favorite, brightly colored smoothie is a great way to introduce leafy greens.

Chopped vegetables like bell peppers, carrots, onions and mushrooms can easily be added to kid-friendly recipes like pasta sauces, pizza and soups.

Another way to make food look even more appetizing to your child is to serve it in a fun and creative way. For example by using a star cake cutter to make fresh fruit and vegetables into fun shapes.

Serving food in a fun way is another way to get your child interested in eating. Arranging food into cute shapes or figures is sure to bring smiles to mealtimes.

7. Cut out Distractions During Meals

Turn off television and put away toys, books, and electronics so your child can focus on task at hand. While it may be tempting to let your child watch TV or play games during mealtimes, it's not a good habit to breed into a picky eaters.

Parents should create a distraction free environment for their children during meals and snacking. Have children sit throughout meal times and talk with them about the different tastes, textures, and flavors on their plate.

Always sit children at dining table when serving meals or snacks. This provides consistency and lets them know that this is a place to eat, not play.

Do This in Eat Time With your Picky Eaters


8. Be a Food Role Model for Your Child

Fact, that young children are more likely to accept new foods when other people around them also eat those foods. Even though we may not realize it, children are influenced by food choices we make.

So! Try to apply and increase consumption of healthy foods such as vegetables, fruit and enjoy them at meals and as snacks in front of children.

Making healthy eating norm in your household and letting your child observe you eating nutritious foods can help them gain self-confidence to try them too.

9. Start With Small Tastes

It's natural for parents to want to feed their children large portions to ensure they get the calories they need.

Giving children large portions can overwhelm them and cause them to refuse food simply because the serving is too large. When trying new foods, start small and serve before other, preferred foods.

If they succeed with smaller portions, slowly increase the amount of new food at subsequent meals until normal portion sizes are reached.

10. Make Meal-time Fun

It may take children longer than you expect to finish their meal or to taste new ingredients and being supportive will help them feel more comfortable.

Basically, children can sense when there is tension in the air, which can cause them to close themselves off and refuse new food.

The way that you create a pleasant and stress-free environment when eating is key when dealing with a picky eaters.

Let children, especially younger children, explore food by touching and tasting without becoming frustrated.

11. Teach Mindfulness Eating Techniques

It also allows children to become more attuned to feelings of hunger and fullness.

Getting your child to be attentive and pay attention to feelings of hunger and fullness can lead to positive changes in your picky eaters. Instead of begging a child to eat a few more bites, ask how they feel.

Questions like "Does your stomach have room for more bites?" or "Does this feel good to you?" provide a child's perspective on how hungry they are and how they enjoy the food.

Respect that your child has reached a point of fullness and don't encourage them to eat past that point.

12. Keep Exposing Your Child to New Foods

Research shows that children may need as many as 15 exposures to a new food before receiving it. This is why parents shouldn't give up even after their child has repeatedly refused certain foods.

Even though you may think your child will never receive new foods, it's important to keep trying. Repeatedly expose your child to new foods by offering a small amount of food along with a portion of food they enjoy.

Offer a little new food taste, but don't force it if your child refuses to taste it. Repeated exposure to new foods in a non-coercive manner has been shown the best method for promoting food acceptance.

Pin point

Dealing with children who are a picky eaters can be frustrating, especially if you are unsure about effective and safe ways to expand your child's food preferences.

However, it is important for children to develop a healthy relationship with food from an early age. This is why parents shouldn't give up even after their child has repeatedly refused certain foods.

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