Dealing with picky eaters can be a real challenge for parents. Striking the right balance between making meals enjoyable and ensuring proper nutrition often feels like a daily juggling act. In an interview with HT lifestyle, Aman Puri, nutritionist and founder, Steadfast Nutrition said, “Young children tend to show an instant dislike to new foods, rejecting ones they don’t find appetising on account of texture, taste, or smell. If not corrected, these fussy eating habits may persist in adulthood.” Also read | Understanding fussy eating habits of kids: Expert shares inputs
Here are a few tips to add nutrition to your child’s diet:
1. Make food look appealing
Attract kids towards healthy foods by making them look good. Offer them foods of different colours and varieties, placed creatively on a plate to grab their attention.
2. Offer them finger foods
Toddlers prefer finger foods since they’re easy to pick and eat. Instead of overloading their plates with large meals, turning key ingredients into a snack or finger foods may encourage healthy eating.
3. Try different textures and cooking methods
Experiment with different cooking methods like baking, grilling, sautéing or steaming to give food varied textures. While some may like crunchy food, others may prefer soft-textured ones. Mashing, grinding or grating foods can improve palatability, increasing acceptance.
4. Pair disliked foods with favourites
Mixing less-preferred foods with their favourite foods is the way to go. Blend nuts and fruits into their favourite chocolate milkshake or use pureed vegetables. This will incorporate healthy foods into your child’s meals without resistance. Also read | This common beverage could be hurting your child’s development: Ultimate guide for parents on healthy eating for kids
5. Avoid junk foods as a reward
Using food as a reward or bribe for eating healthy foods can later lead to bad eating habits. Offering ice cream or chocolate as a reward increases the importance of these foods. Instead, reward children with a few extra playing hours or take them to the park in exchange for eating healthy foods.
6. Involve them in planning meals
Involving children in day-to-day kitchen tasks like grocery shopping, washing foods, mixing, and plucking leaves can generate curiosity and increase familiarity with foods. Engage them in kitchen gardening to motivate them to eat foods they grow. Also read | Is your child obsessed with junk food? Nutritionist shares 5 easy and healthy swaps to break the habit
7. Discourage overeating or excessive snacking
Indulging children in excessive snacking can make them full and refuse major meals. It also leads to overeating and increases calorie intake.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.