The Best Foods for Picky Eaters...

Photo by Rachel Vanni for Parents

Medically reviewed by Janet Helm, MS, RDNMedically reviewed by Janet Helm, MS, RDNDespite your best efforts to feed your child a nutritious diet, they might begin refusing healthy foods seemingly overnight. "Many kids start to become more selective, or picky, with their foods around 1 to 2 years old,” says Stephanie Van't Zelfden, a registered dietitian nutritionist and the owner of Nutrition Hungry.It can be tough to plan well-balanced meals and snacks for picky eaters. That's why we rounded up a picky eater food list that should satisfy even the most finicky kids. We also share foods to avoid when dealing with picky eaters, along with strategies for encouraging them to try new things.Picky Eater Food ListIf your child has started refusing everything but crackers, try out some of these foods for picky eaters. But don't forget to serve familiar items alongside these new ones; kids should recognize at least one thing on their plate, says Jennifer Anderson, MSPH, RDN, and founder of Kids Eat in Color.Meal Ideas for Picky EatersWhether you're looking for dinner, breakfast, or lunch ideas, remember to serve these meals with healthy sides, including fruit and vegetables.Pasta with sauce, protein, and vegetables served separatelyTaco bar with toppings offered separately. Sometimes “toppings” can be a great way to get kids to try new foods. Grilled cheese made with whole grain breadWhole grain bread or bagel topped with peanut butter and a dash of cinnamonHomemade pizza made on a whole grain bagelChicken noodle soup, served with fruit and vegetablesBroccoli cheddar soup, served with fruit and vegetablesPasta salad using a small shape like pastina, ditalini, or orzo. You can add tiny bits of black olives and green peppers alongside favorites like pepperoni or ham.Simple kabobs with small bits of chicken. Kids might enjoy the novelty of “food on a stick.”Fried rice, which often has small bits of carrots, cabbage, and egg Pancakes with add-ins like granola, whole wheat flour, wheat germ, or chia seeds. Top the pancakes with peanut butter or 100% pure maple syrup.Ham or turkey roll-upsYogurt parfait with layers of fruit and granolaShredded chicken with a variety of seasonings and/or dipping saucesMini meatballs with a variety of dipping sauces/toppingsScrambled eggs topped with cheeseEgg muffinsEgg and cheese omelet cut into small pieces (can add diced veggies too)Baked potatoes with a variety of toppingsMacaroni and cheese with small vegetables mixed inChicken fingers with dipping sauceFish sticks with dipping sauceSnack Ideas for Picky EatersLooking for snack ideas for toddlers, preschoolers, or older kids? This list has you covered!Oatmeal with raisins and a dash of cinnamonHard-boiled eggs chopped into small bitsString cheeseCottage cheese with fruitIron-fortified cereals, with or without milk. Good choices are Frosted Mini-Wheats, Cheerios, and Life. Dry cereal makes a fantastic on-the-go snack for outings and even daycare. Pita bread cut into small triangles and served with hummusMini muffins with add-ins like zucchini, carrot, whole wheat flour, wheat germ, flaxseed powder, or chia seedsFreeze-dried fruitFig barsApplesauceSmoothiesThin strips of celery, carrots, or cucumbers with ranch dressingStrawberries with a dollop of whipped creamApples cut into small bits or strips served with a variety of dippers, like peanut butter and yogurtYellow rice or Spanish riceSmall chunks of avocado with a dash of saltMandarin orange slicesTrail mix with their favorites
Don't Pressure Your Picky EaterIt’s tough to watch your little one reject the healthy foods you’ve so carefully selected for them. But you mustn’t pressure your child into eating or “cleaning their plate" at the dinner table. Most pediatricians and nutrition experts recommend patiently offering a variety of foods in small portions and letting your child take the lead on their tastes and preferences. That way, mealtime doesn’t become a battle of wills.
Foods Not to Serve a Picky EaterWhen your little one starts rejecting their dinner, focus on offering a variety of foods they might be open to trying. You should probably steer clear of the items listed below though. Kids are more likely to shun them, which will inevitably lead to the exact mealtime battles you’re trying to avoid.Items with strong or intense flavors (like blue cheese)Foods with unique textures (like tofu)Spicy foods Foods with inconsistent textures or tastes (Some toddlers may hate blueberries, for example, because they never know if they'll get a sour one)Foods with heavy smells (like onions, garlic, or fish sauce)Slippery or slimy foodsAnything that's sour (like lemons)Anderson also recommends sticking with single-ingredient foods when introducing new things. “Mixed foods are more complicated because you have several textures in your mouth, which can be uncomfortable for picky eaters," she says. "Start with single ingredients, or serve your meals deconstructed when possible.” Creating a Balanced Diet for Picky EatersPutting together a balanced meal or snack can be quite challenging for many toddler parents—and who can blame them? Store shelves are filled with a colorful array of options that are largely devoid of any nutritional value, and studies find that kids are consuming more ultra-processed food than ever before.But a balanced diet includes several servings of grains, fruits, veggies, protein, and dairy each day. Here are some tips for helping your picky eater explore new foods:Serve small portions. “Big portions of food can be overwhelming to picky eaters,” says Anderson. “I like to recommend ‘microportions,’ which are tiny portions of food that picky eaters are more likely to explore. For example, offer your kiddo one pea instead of a 'serving’ of peas."Add new foods slowly. For example, you might try sprinkling small pieces of fruit in their favorite yogurt, and once they've accepted the fruit, you can add granola.Offer sauces, dips, dressings, or other things to add flavors that your child likes. Ketchup, pure maple syrup, or cheesy sauces are common winners!Incorporate a tiny bit of new or disliked food into something they enjoy. Make mealtime fun. Small plates and utensils are one fun way to take the pressure off of little ones at mealtime. Get kids involved with food prep; they might be more willing to try something once they've developed familiarity with it.
Limit Processed FoodsRemember, the less processed foods you introduce to your child’s diet, the more likely they are to eventually accept the healthier options you’re putting in front of them.
What Causes Picky Eating? According to Van’t Zelfden, there are several reasons why kids suddenly start refusing just about everything you put in front of them at mealtime. Some causes of picky eating include the following.Desire for independence. Toddlers want what they want, when they want it, and how they want it, says Van’t Zelfden. “And with that desire for independence and autonomy comes an increased need to express their food preferences.”Natural hesitation. “This could be an ancestral thing, where picking up and eating a random berry from the forest could be a deadly choice,” says Van’t Zelfden. Parental pressure to eat healthy. The more we pressure, the more stubborn kids will get. “Pressuring kids to eat certain foods leads to stressful mealtimes for everyone, and doesn’t actually help kids learn to like new foods," says Van’t Zelfden.Sensory processing. Kids are still learning about the world, and certain tastes and textures may seem overwhelming to them. For more Parents news, make sure to sign up for our newsletter! Read the original article on Parents.

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