Does your child struggle with picky eating? Try these few tricks at home to help take the stress and pressure out of mealtimes!
1. Make Mealtimes Fun
“Neurons that fire together, wire together.” The more times a child has a negative experience during a meal, the more likely they are to remember that negative emotion the next time they sit down at a meal. However, the same can be said for positive emotions. Helping your child to associate positive emotions with meals can then help them feel more relaxed and ready to eat each time they come to the table. There are tons of ways to make mealtimes more fun! Steer conversation away from “how much” your child is eating at mealtimes and talk about easier topics, such as their day, a new book, etc. You can also make ‘conversation cards’ that each family member can choose at meals to help with probing conversation starters. Giving your child a mealtime job, such as “napkin decorator, water flavor-er, toast watcher, or garnish setter” can help them feel pride in contributing to the family meal, and thus provides more positive neuronal connections during mealtimes!
2. No pressure
Placing pressure on your kids to eat is the “nemesis” of mealtimes! When we place pressure before a child is ready, it places stress on the child. Stress turns on a child’s flight or fight response, which in turn activates the hormone cortisol. Cortisol decreases hunger cues, and if your child isn’t hungry, they are way less willing to eat! Keep mealtimes pressure free by not commenting on the foods you’re providing. Pressure sounds like “You need to finish 2 bites before you can get up,” “no dessert if you don’t eat your meal,” “You liked it last time!” “I’m so proud of you for taking a bite,” “You need it to grow big and strong” and so much more! Try to avoid commenting on foods whenever possible. If a child does not want a food presented, encourage them to utilize a dip or topping to increase ease of consumption. Avoid commenting on foods eaten and encourage them to listen to their body when possible.
3. Postural Control
Eating is a difficult task for our bodies! Children need proper support in their core in order to safely utilize their mouths for chewing and swallowing. It is recommended that all kids have support at their feet (no dangling feet) with 90 degree angles at the hips, knees and ankles. You can use an overturned laundry basket or step stool to provide foot support to a child whose feet don’t quite reach the ground. Have the table or tray between the child’s belly button and nipple to help with reaching for food. A stable base of support allows the child to have the stability to successfully bring food to mouth, chew, drink and swallow. Imagine sitting at a tall bar stool without anything to support your feet! Supporting our feet helps our entire body to feel more stable.
4. Have Family Meals
There are endless benefits to having family meals! A family meal is when everyone sits around the table at the same time and eats the same foods. Bring the foods in their serving dishes (or what they were cooked in) to the table and let everyone serve themselves. If a child is not comfortable placing a food on their own plate, allow them to serve an adult to increase exposure to the sight and smell of that novel food. Adults get to choose “what, when and where” a food is being served, and a child can choose “whether and how much.” If a child is not willing to eat what you have prepared, that is OK! Always make sure there is one safe food (this can be crackers, bread, fruit etc) served family style as well, so that your child knows there is something available to them as well. Serving preferred and non-preferred foods for everyone, in a family style manner, helps to put all foods on a level playing field, decreases “food obsessions” and helps children learn to listen to their body, rather than force themselves to eat a food in order to please a parent.
As always, if you are struggling with mealtimes, picky eating, transitioning to solids, or bottle feeding, please reach out to schedule your feeding evaluation!