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It's normal -

Being a picky eater is a normal part of life and growing up. Essentially, we’re all picky about all foods until we have them and acquire a taste for them.

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You should branch out eventually -

Not consuming any fruit or vegetables will cause issues, so parents: take caution.

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It's uncomfortable for children -

Trying new foods is exciting for many adults, but you should be aware that it’s not that exciting for children. They prefer the familiar when it comes to food.

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Exposure -

The more times children are exposed to a type of food, the more likely they choose to eat it if given a choice to eat it. This suggests that they should eat it over and over again.

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Just how much exposure -

Children between the ages of two and five need to try new food around eight to 10 times before they like it.

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The more veggies and fruits they try, the more they're willing to try -

If children are exposed to different kinds of fruits over a few days, they will be more likely to try something completely new. The same goes for vegetables.

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Serve it with something they like -

Another strategy that works is feeding children something they like after the new food (like peas, for example). This will help them become more accustomed to it. Peaches are great followers, for instance.

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Eventually they will eat it -

The bottom line is that we shouldn’t give up if they refuse over and over again. We can incentivize them to eat the right foods. Eventually, they’ll get used to eating it and even enjoy it.

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Variety -

Besides repeatedly sitting a child down and offering them the food you are trying to get them to eat, presenting them with a variety, in general, will improve their chances of eating those sprouts.

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No bribing -

Avoid bribing your child to eat certain foods. It might just create a power struggle. It can make them associate anxiety or competition around mealtimes.

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Early experiences -

The earliest experiences that we have in life shape our taste preferences, just like they shape every other part of our lives.

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Preferences begin in the womb -

A fetus can smell and taste flavors from its mother’s food in the amniotic fluid surrounding it, and develops preferences for the tastes and smells that are most common.

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Black licorice -

For instance, did you know that newborns who are fed foods that have the distinct taste of black licorice prefer the smell of black licorice to those who don’t?

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Eating is learned -

It’s important to remember that as a child gets older, food becomes more of a social and learned experience. If they are watching their carer eat nothing but pizza, they won’t be excited about broccoli.

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The picky parent -

If children see their parents being picky about food, they are more likely to display this kind of behavior themselves.

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Availability -

It’s also been shown that whatever kind of food is made available to a child at home tends to be the types of foods the child will prefer.

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What we learn as children sticks -

You can’t force children to eat what you want them to and expect not to have negative consequences. Strict parental control over mealtimes has been proven to lead to negative behaviors like overeating.

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Obesity -

It can lead to children not learning from a young age what their limit is and how to adjust their portion size. This can eventually lead to problems like obesity.

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From four months on, they know when they're hungry -

Keep in mind that by four months of age children can take signals from their own bodies as to when they’re hungry or full. They won’t starve themselves.

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Keep it fun -

Eating is supposed to be a fun and enjoyable experience. It might be difficult to come to terms with not having complete control over an infant's diet, but refrain from playing the short order cook.

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Introduce the "adventure bite" -

A nice strategy is to introduce the “adventure bite,” where everyone at the table has to take a bite of the food at the table.

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Routines -

Routines are the cornerstone of a child's life. It enforces order and security. A mealtime routine creates a safe space where they can explore in a culinary sense.

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Snacking -

Try to avoid feeding them milk or juices or sugary snacks throughout the day.

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Talk about food -

You should talk about food with your child so that they become accustomed to it. This way the next green vegetable won’t be so alien. Ask the child to consider the food's color, shape, aroma, and texture.

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There are tricks -

There are a whole bunch of ways that you can disguise food on a child's plate to make it more attractive or to make it slip by unnoticed. There are tricks. One might be to cut unwanted veggies into fun shapes or to serve a dipping sauce with broccoli.

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Dessert isn't a reward like vegetables aren't a task -

Don’t offer dessert as a reward. Dessert as a reward communicates that dessert is the best food (a reward is good) and that veggies are a chore (the work to receive the reward).

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If you're concerned, reach out -

If you’re ever concerned about a child's growth or development, take a swing by the doctor. The doctor will plot your child's growth and ease concerns or recommend actions.

Sources: (Psychology Today) (Mayo Clinic) (Parents.com)

See also: Celebrities give their best parenting advice

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