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Although I am a healthcare provider, I am not your provider. The information provided here is strictly informational and for reference and should never be used in place of you or your child’s health care providers’ diagnoses or personalized advice.

Does your toddler automatically push their plate away and say “Yuck” or “I don’t like it” without even trying what you have prepared?

Toddlers and even teens can be picky eaters. How do you get the nutrients they need into them and how can you help your toddler try new things?

They will not starve….

Unless your child has a medical condition that limits what they can eat or how their body digests or metabolizes their food, they will not starve! Most parents think they will, however, so you are not alone. Toddlers specifically will go through phases where they will only eat minimal amounts for several days or even a week or two. This is typically when their body is not in a growth spurt. They do not need the extra calories. Then, like magic, they will eat you out of house and home because all of a sudden, they ARE in a growth spurt and they say “I’m Hungry” every 5 minutes. Make sure you have healthy snacks available!

Do….

• Do have your child sit in their high-chair or at the table when they start eating solids.
• Do give your child a well balanced meal at least 3 times per day with protein, fruits and/or veggies, and carbohydrates. Using age appropriate portioned plates is a helpful tool.
• Provide an age appropriate cup of milk or water with the meal unless they will drink the fluids and then not eat. If this happens repetitively, give the drink mid meal and or at the end of the meal.
• Give your child (over 12 months) up to 3 cups (max 24oz) of milk per day. More than this can cause constipation or inhibit absorption of good nutrients from other foods. They will also fill up on the fat in the milk and not want the foods for other nourishment.
• If your child drinks juices, provide no more than 1 cup (8oz) per day and preferably no added sugar.
• Make snacks healthy such as fruit or string cheese.
• Minimize distractions at meals such as phones or TVs.
• When they are older, allow them to help make the menu and if safe, allow them to help in preparations.
• Get creative with incorporating foods they think they don’t like. Check out Deceptively Delicious for ideas!

Don’t…..

• Don’t get in to the habit of making several options for your child to chose from. If you do, you will find yourself doing this all the time.
• Don’t offer or present a dessert until meal time is over.
• Don’t allow your child to have a snack with them throughout the day. They should have 3 meals and 2-3 healthy snacks per day. Constant availability of snacks will inhibit their participation in structured meals.
• Don’t fill their plate and make them eat all of the food at each meal when they do not want it. Instead, have them try each item before they are allowed to decline it. Making them clean their plate has shown to increase obesity rates.
• Do not give in and allow them what they ask for unless they eat their meal. If they will not eat the food you have provided because they want something else, wrap it up and store in the refrigerator until they are hungry again. Then reheat and reserve.

I once witnessed my cousin asking her young kids if they had their “no thank you bite.” Intrigued, as I had never heard of this before, I asked what this meant. She explained that when she makes her kids’ plates, she will put on their plate what she wants them to eat in age appropriate volumes. They know that they can not immediately state “I don’t like this” or “I don’t want this” because they have to at least try 1 bite. If they then still insist that they do not like the food, they can state that they ate their “No thank-you bite” and they are not required to finish that item.

I thought this was a brilliant concept as kids often judge a food by it’s appearance.

Finally and the most important, in my opinion…..

What are some tricks you that have worked for you? Comment below.