Why Are Kids Picky Eaters? While training to become a Registered Dietitian, I learned all the “tricks” to deal with a picky eater.
OR SO I THOUGHT!
I was basically under the impression that picky eating was the result of poor parenting. HAAA! This is so much more of a complicated subject than I was led to believe.
Well, I'm here to tell you that reality finally set in the day my son was born.
That's right!
I couldn't breastfeed like I planned to because all of the book knowledge (AND WIC experience) didn't help me with my own unique problem. My son had a small mouth, a high palate, and it just wasn't going to work!
So, I dealt with it in the only way I knew. I pumped with a hospital-grade pump for 8 months (because the regular $200 pump wasn't effective, and I started to lose my supply). Breastmilk is so incredibly superior to formula (not to mention that Nathan projectile vomited the formula up the first and only time we tried to give it to him right after he was born), that I was determined he was going to get it one way or another.
WHY ARE KIDS PICKY EATERS?
The good news is that I learned things along the way that are helping me to encourage my son to eat a more healthy and varied diet.
It started with pumping for breastmilk for eight months to what I am continuing to do today. And I'm still learning.
My son, Nathan, is now 20 years old, and was diagnosed with autism at 12, after years of symptoms pointing to it. One of the symptoms being Sensory Processing Disorder.
Sensory Processing Disorder affects many areas. However, one area in particular is sensitivity to food textures. It took me a long time to realize how much of my son's pickiness was related to food texture, because prior to having my son, I had never even heard of Sensory Processing Disorder.
So, one of the most effective ways I have learned to help my son with his food-related sensory processing deficits is to:
Keep Foods Separate
Serving foods separately (as opposed to multi-texture casseroles, for example) encourages my son to try new foods. Foods, that when served as part of a mix, he wouldn't be willing to try.
A little more history…
When Nathan started eating solid foods, I did all of the “correct” things I was taught to do in school. I made everything from scratch, gave him whole grains, hid vegetables (at least tried to), made cute faces on bagels. You name it, I tried it.
Why are kids picky eaters?
My first clue that Nathan had texture issues with food was when I fed him pureed brown rice when he was six months old.
When Nathan was 6 months old, I gave him pureed brown rice and he gagged/spit it out. I thought it was simply because he didn't like it. In fact, it was one of my favorite stories for years. Because let's face it, pureed brown rice doesn't sound very tasty!
Obviously, he was too young to tell me any different. So, I left it as just “he doesn't like brown rice.” However, I'm convinced it was actually a texture issue that caused the gagging/spitting up. He actually likes rice now. Even though he complains when I give him brown rice, he will eat it as long as it has cheese on it.
And then there was the “trying to hide the vegetables trick.”
That was a good one! He could see the vegetables and he could feel them in his mouth. No way was that going to work. I have found one solution to this problem, though: Homemade pureed broccoli, potato or mushroom soups. He will eat these.
It's such a cute idea to make faces on your pancakes and bagels. However, my son was not impressed. He wouldn't touch the pancakes or bagels if they were decorated. Why? Because technically that makes them a combination food. So, if he wasn't interested in eating a bagel, putting a face on it only made it worse!
NO COMBO FOODS (or very few anyway)
Nathan is now 20 years old, and there are still many things he will not accept, especially if foods are mixed together. For example, Nathan likes broccoli, he likes pasta with alfredo sauce, and he likes chicken. However, I cannot serve the three as one dish. In fact, I can only serve two of those three things on the same plate (broccoli and chicken), and the pasta in a bowl.
Okay, okay! I COULD put those foods together.
However, he would loudly and vehemently complain, and it would add conflict to our already fragile-at-times relationship. Yes, I try to be happy that he eats those three things, even if it does mean more work for me.
So, I have discovered that separating most foods before serving goes a long way towards appeasing his pickiness. And it definitely increases the variety of foods he will eat.
There are exceptions to this rule, by the way. For example, he will eat the delicious rice casserole I make on Christmas. And he will eat the original Garden Burger, which is a combo of rice, oats, onions, mushrooms.
If it's healthy, stick with what they like.
For example, Nathan wants to eat broccoli every night. He also likes brussels sprouts and carrots, but brussels sprouts are expensive, so we don't have those all of the time. He complains when I give him carrots, though I still give them to him once a week or so. However, since broccoli is so good for him, I don't mind giving him broccoli most days.
And I give him lots of broccoli for the first serving, because I've discovered he'll never ask for more. In contrast, when I give him pasta or meat, I give him less, because I know he'll ask for more if he's still hungry. This is a great way to prevent excess weight gain.
Don't give up on trying new things.
Especially if there is an entire food group missing from their diet. I have been told that you have to try something like 30 times before you know whether you like it. In theory, that sounds great, so you should try it. I'm sure it works.
Because if you have, and you've succeeded, I am SERIOUS when I say I want to hear from you. Because I am not perfect and I definitely don't know everything. And I know that I can learn something from you, the readers.
Make sure your child is taking a good multivitamin with Iron.
Giving my son a multivitamin reassures me that he's getting at least most of the stuff he isn't getting through his diet. I just keep focusing on explaining why he should be eating this and that. And when he asks why he has to take that big old pill, I explain to him it's because he's not eating enough whole fruits and vegetables. I'm hoping eventually the light will come on.
A good multivitamin with Iron (one that is dye free, if possible) will supplement your child's diet and should be safe for most children. Taking individual supplements (for example, iron only or zinc only) can throw other vitamin and mineral levels in the body off balance.
I do not recommend taking a specific nutrient supplement, without talking to your doctor first.
Here is an example of a typical day in Nathan's diet:
Breakfast
Cheese Quesadilla – Cheese melted on flour tortilla in microwave
100% Juice
Lunch
Chicken Leg/Garden Burger/Fish Sticks (Van De Camps are the best/highest quality I have found); taquitos or mini tacos
Fruit or avocado (Nathan likes plain avocado, and avocado is really good for you, including being high in magnesium).
Did I mention that my son doesn't eat the perfect diet?
Well, you have to pick your battles, and even as a dietitian, this can be a struggle. That's why multivitamins are so important.
BALANCE IS KEY
Whole grain (as much as I can get away with) pasta or rice with cheese
I have started using lentil pasta because Nathan likes it better than whole wheat pasta. Adding lentil pasta is an excellent nutritional choice on many levels. Lentils are a type of bean (legume). Thus, they have additional nutrients that grains, even whole grains, do not.
The only problem for us is that we have found only one brand that is acceptable. The other brands we have tried were just way too starchy. The brand we use is Lensi, and they sell it at Walmart. They have it at Amazon as well, though it's a lot more expensive than at Walmart. It is super high in protein, and of course, gluten-free. Plus, there are other bean pastas on the market today. The more variety in your child's diet, the better.
Fruit – white grapes, strawberries, blueberries, or watermelon
100% Juice Box -it's important to make sure you are buying 100% juice
Dinner
Chicken Leg/Garden Burger/Fish Sticks/Cod or Salmon
Pasta or rice with cheese or cheese sauce
Broccoli – Fresh only; Nathan won't eat frozen
Milk – Horizon Organic chocolate, vanilla, or strawberry–no artificial colors, lower in sugar than store brand chocolate milk
Snacks
Nonfat frozen yogurt or no sugar added ice cream for dessert
Plain tortilla or multi-Grain chips or Pretzels with string cheese – 9:00 snack -he's very consistent about this
Unfiltered Apple Juice or 100% orange juice (one 4-6 ounce serving each)
So, there it is. I would love to hear what you think, and would like it even more if you shared some of your ideas and things that have worked for you in dealing with your kid's pickiness!
People have been asking me what they should be feeding their kids who have ADHD. One of the major things you want to try to achieve is a balanced diet.
What I mean by this is, regular meals and healthy snacks, sufficient protein, calcium and iron, and as natural as possible. So, I have put together three healthy alternatives for picky eaters to help make transitions easier.
Three Healthy Alternatives for Picky Eaters
Most kids love macaroni and cheese, chicken nuggets, and don't like vegetables much. This “problem” is exacerbated when the child will only eat macaroni and cheese and chicken nuggets and won't eat vegetables. OR when all they are eating is boxed macaroni and cheese and frozen processed chicken nuggets.
This is often the case for children with autism, ADHD, and sensory processing difficulties. As a result, I have looked for and found three healthy alternatives for picky kids, that hopefully won't be too time consuming or difficult to make. Especially because you can double the recipes and serve as leftovers and/or freeze for a later time.
It's kind of a “Instead of this, Eat that,” scenario.
Healthy Alternatives for Picky Eaters Number 1
Hiding vegetables in sauce by pureeing the sauce and vegetables together.
I discovered a recipe “Hidden Veggie Mac and Cheese” a couple of months ago through Pinterest. We finally made the recipe (I had previously posted the recipe from the website–THIS IS AN UPDATE).
I decided after thinking about it for a few months that this recipe would probably not be successful because of the cauliflower and butternut squash. Our son hates cauliflower, and the texture of squash is just too much for him.
I evaluated the nutrition facts on MyFitnessPal.com last night, after my husband made the macaroni and cheese and my son loved it.
The vitamin A in each serving is increased from about 7% to over 40% from our original homemade macaroni and cheese. This with only 1/2 cup of carrots. I would've liked to add more to the recipe but didn't want to overdo it because my son is so picky.
My son likes macaroni and cheese in all forms, except I have had a tough time recently getting him to accept whole wheat pasta with his cheese. My solution to this problem is to use lentil pasta. This is perfect for those of you who are gluten-free or who are trying to reduce the amount of wheat in your diet.
Lentil pasta is super high in protein, and an excellent source of iron, folate, magnesium, and fiber.
When I cook lentil pasta, I usually cook it a little longer than the package directions say. This is because it doesn't taste as good al dente, and my son complains unless it's just right–past al dente state.
Personally, I think we all could benefit from eating a wider variety of grains and legumes. In fact, I've recently been scratching my head wondering when did we start eating only wheat pasta and bread?
He likes this better than the original mac and cheese recipe
Healthy Alternatives for Picky Eaters Number 2
Making Cream of Fresh Vegetable Soups.
This is one I've been using successfully for years.
Broccoli, carrots, potatoes, and mushrooms all make excellent pureed cream soups. And there are others as well. However, my son likes the broccoli soup the best, especially if I add cheese. (Can anyone say, “Cheese Sauce?”)
Processed chicken nuggets…Not only are they expensive, but most of them are filled with artificial stuff and preservatives galore. Plus, they are high in sodium. So, making homemade chicken nuggets (or tenders if you prefer), is a fantastic way to ensure you child is getting enough protein in their diet. The recipe below can be doubled or tripled, or even cut in half, and the rest can be frozen for future use.
Homemade Chicken Nuggets
Ingredients
2 pounds chicken breast meat (tenders, fillets) cut into 1-inch pieces/squares
6 Tips to Get Picky Kids to Eat Vegetables on Thanksgiving
My son has sensory issues with food and has since birth. As a result, I have discovered that forcing him to eat foods he can’t tolerate OR waiting until he is hungry enough to eat the foods he hates doesn’t work. Instead, I have found ways to encourage him to at least eat more of a variety of foods than he may otherwise eat.
Here are 6 Tips to Get Picky Kids to Eat Vegetables on Thanksgiving. (Post may contain affiliate links).
1. Serve at least one favorite vegetable (or fruit, if she doesn’t like veggies) as part of the meal.
For example, my son likes broccoli the best, but he also likes carrots. Since carrots (and fresh green beans) are part of our traditional Thanksgiving meal, we won’t have to serve anything extra for him.
2. Serve combination foods separately, if you can.
For example, my son is not willing to eat most combination foods. By serving the parts of mixed dishes separately, I can encourage him to eat more variety.
This year for Thanksgiving I discovered a salad that I know everyone except my son will like. The reason I’m going to serve this salad is:
It’s healthy
The recipe has several foods he likes–if they are served separately
It looks delicious!
I’m planning to serve each food ingredient in a separate bowl. I will also offer another salad dressing as an option (one that I know more than one person likes, if possible). This won’t require more work because when preparing a salad, I chop everything up separately. The only extra work will be cleaning the dishes.
If you’re having special company this Thanksgiving, and you decide to serve this salad or something similar, you could put the dressing on the table in a cute salad dressing bottle and place the salad ingredients on fancy dishes. Most young children will eat the lettuce, apples, and cheese. If they don’t have an aversion to nuts, like my son does, the pecans will probably appeal to them as well (especially if you caramelize them*). If all they eat is the lettuce, apples and cheese, you’ve gotten two servings of veggies and fruit into their cute little bodies! The pecans are rich sources of magnesium and essential fats. So, if they eat the pecans, even better.
As a bonus, the little ones can pick up these foods with their hands, which I know toddlers love to do!*
3. Encourage your child try at least one new vegetable, fruit or other food that she didn’t like previously.
One taste is enough.
For example, we have green beans every year. They are southern style and have salt pork and onions in them.
Okay, so problem number one, it’s a combo food.
Problem number two, it’s not a preferred vegetable.
Problem number 3, he doesn’t really care for green beans.
So, this year my challenge is for him to put one green bean on a plate (just the green bean) and take a small taste. Then if he likes it, he can have more. If not, that's okay. Praise him for being willing to put the food on the plates.
4. Make sure your child is hungry by the time you serve the meal.
Snacking all day long will obviously dampen anyone’s appetite, especially someone with a smaller stomach, like kids. Food always tastes better when you’re hungry. So, if possible, no eating/snacking for AT LEAST 2 hours prior to the main meal. This should help in the enthusiasm department.
5. Try not to worry too much if your child doesn’t want to eat much on Thanksgiving.
It’s a special day, and there are probably a lot of other things going on that are much more interesting than eating. Kid’s usually eat less when they’re having fun and are around new or non-routine people.
6. Put small amounts of each food they will be eating on the plate.
Sometimes an overfull plate can overwhelm the child and cause them to lose interest in eating at all. They can always ask for more!
GOING ELSEWHERE?
If possible, talk to the host ahead of time to get an idea of what will be served. That way you can create strategies ahead, especially if your child has sensory issues with or allergies/intolerances to food.
Pick something you know your child will like and serve it along with the other dishes served, so that it doesn’t appear like you are serving something special just for your child. For example, even if it is a peanut butter and jelly sandwich, make enough to share, and put it out there with the other dishes.
There is a lot of hype these days over the idea of Superfoods. So, I thought it would be appropriate to discuss some of the foods. But first a definition. A Superfood is defined as “a nutrient-rich food especially beneficial for health and well-being.”
I created this recipe myself years ago when I had cottage cheese in the house and wanted to make it more interesting. This will make a complete meal with a few whole grain crackers or slice of bread on the side.
Prep Time10 minutesmins
Total Time10 minutesmins
Servings: 4
Calories: 204kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC
Ingredients
2wholeAvocadoscut in half, pitted and sliced
2cupLow-fat cottage cheese
2 tbspSalsa
Instructions
Cut avocados in half; remove pit, peel and slice
place 1/2 cup cottage cheese on small plate or bowl
place 1/2 of avocado around the outside rim of cottage cheese
The vibrant color of beets is your first clue that these unique vegetables are highly nutritious. But what is the nutrient behind the color of beets? The nutrients are called “Betalains.”
Betalains are members of the carotenoid family. Carotenoids are rich in antioxidants. Antioxidants protect against damage from the sun and other environmental toxins.
To help you get a chance to try beets, below is a recipe my husband likes to make.
*NOTE: Beets are an excellent source of natural food colorings. Click here for an awesome website that teaches all about natural dyes, including beets.
Apple cider vinegar is the result of the fermentation of apple cider, which is made from fresh, crushed apples, including the cores, peels, and flesh.
Fermentation occurs when yeast is added to the apple cider mixture. This process produces acetic acid, also known as apple cider vinegar.
The healthiest form of apple cider vinegar is the unfiltered, unpasteurized form. This is because the enzymes remain active.
Regardless of whether it is pasteurized or not, however, studies show that the acidity in apple cider vinegar protects the stomach against pathogens.
The acid stimulates the production of hydrochloric acid in the stomach, which is essential for proper digestion.
In some studies, apple cider vinegar caused leukemia cell death and inhibited tumor growth.
Apple Cider vinegar is also a source of polyphenols, protective ingredients found in plants.
Interesting Folklore on Apple Cider Vinegar
1. Hippocrates used vinegar to manage wounds.
2. Hannibal of Carthage used vinegar to dissolve boulders that blocked his army's path.
3. Cleopatra dissolved precious pearls in vinegar and offered her love potion to Anthony.
4. Sung Tse advocated hand washing with sulfur and vinegar to avoid infection during autopsies.
Smoothie bowls… the delicious concoctions that have quickly become everybody's favorite breakfast-snack-dessert-treat. This Antioxidant-Rich Beet and Berry Smoothie Bowl is made with probiotic-rich yogurt, healthy avocados, and bright pink beets and berries. It's easy and full of protein whenever hunger strikes! Click here for the free recipe.
Control your Sugar Level: The Best Bread for People with Diabetes
Eating balanced and organic food is one of the best ways to keep your diabetes in control naturally.
If you are new to diabetes, people might advise you against having bread because bread is high in carbohydrate.
But bread is a staple food in most households in the US. So, if you are wondering what you can have instead of bread, the answer is you DON’T HAVE to switch.
People with diabetes can have bread without any fear, if your doctor permits and more importantly, if it is the right kind of bread.
So, what types of bread are best for people with diabetes? What should you look for when you are buying bread from stores?
Today we will talk about the types of bread that normalize your blood sugar naturally. We will also share tips to choose the best bread for diabetics.
Food and Glycemic Index
Carbohydrate is essential for human health development. However, it also contributes to the elevated sugar level in the blood for it easily breaks down to sugar.
On the other hand, good carbohydrates that are low in glycemic index or GI are the best foods that keep the blood sugar level as well as other issues, such as weight gain, heart diseases, etc., under control without external medication.
What is the Glycemic Index?
GI is a way to measure the foods that increase or decrease your blood sugar levels, i.e. glucose according to the American Diabetes Association (ADA).
The GI reference point is scored between 1 and 100. The lower the score the better the GI. Foods that do not contain carbs, such as meats, do not have a score.
White bread scores around 71.
Therefore, people with diabetes are advised against eating white bread.
The best foods for people with diabetes have a low-glycemic score (<55). These foods include pumpernickel bread, whole fruits, non-starchy vegetables, such as cauliflower, cabbage, broccoli, and cucumber, legumes, beans, and pulses, corn, yam, steel-cut oatmeal, and millet.
Other foods that contain medium-glycemic index (55 to 69) include quick oats, wheat bread, couscous, brown rice, Basmati rice, wild rice, and pita bread.
Foods with high-glycemic-index (>69) that people with diabetes ought to avoid:
– Potatoes
– Bananas
– Popcorn
– White rice
– Macaroni
– Breakfast cereals
– All refined foods
– Processed foods
– Pineapple
– Cooking oil
How to Choose Low GI Breads?
You must consider certain things, such as the nutritional factors when purchasing your bread.
The more processed a food is, the higher is the carb or GI level.
Therefore, we suggest you opt for whole meal or stone-ground bread to control your sugar level.
Now not all stores sell this kind of bread. So, if you need alternatives, make sure you read the labels of the bread packages and check the nutritional facts, such as calories, carbohydrates, fiber, fat, and sodium level.
– Calories: If you plan to eat two bread slices, keep the calories <90 per slice.
– Carbohydrate: The amount of carbs a person can have depends upon your meal plan, your weight-loss aim, and your health condition. However, a bread that has carbs between 15 and 20 gm or less (including sugar content) per slice is recommended.
– Fat: People with diabetes should aim at having foods that are low in saturated and trans fats, and high in healthy or unsaturated fat. Plain bread without nuts and seeds do not contain many fats However, if you must choose something with fat, make sure the bread has zero grams trans-fat and less than 1.5 grams of saturated fat.
– Fiber: Fiber is an essential nutrient for people with diabetes and obesity. It has many benefits, such as slowing down the processing of sugar in the blood. It also decreases appetite or hunger, keeps you full and energetic for a long time, regulates your bowel movements, and minimizes cholesterol level. Make sure the fiber content is highest or at least three grams per serving.
– Sodium: Sodium can increase blood pressure and therefore, diabetic people must completely minimize eating food with high sodium levels. Ensure that each slice of bread has less than 150 mg sodium, for example.
Bread that Keeps Your Diabetes in Control
If you are baking bread at home, you can include ingredients like flaxseeds, chia seeds, nuts, wheat bran, oats, and millet.
You can replace these ingredients with your regular flour in 1: 4 ratios (1/2 cup ingredient vs. 1 1/2 cup flour).
Bread that you can include in your diet includes:
– Whole-wheat bread or brown bread
– Multi-grain bread
– Gluten-free bread
– Organic bread
– Sprouted bread (Contains no flour and is made out of sprouting grains, beans, and seeds)
– Sourdough bread
– Tortillas
Unless your doctor specifies, it is not necessary to stop eating bread. Make sure your bread is GI low, sugar-free, trans-fat free, and whole grain.
Author Bio:
Henna is a proficient writer who firmly believes in the age-old remedies and holistic medicine as a primary cure for several diseases. After graduating she embarked on a journey to find the truth about holistic and natural remedies.
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