"Ew, I'm not eating that?!": Nutrition and Picky Eaters
Nutrition.
Why do I need to eat healthy?
A balanced diet is an important part of growth and development. Research suggests that there is a strong correlation between good nutrition and educational achievements, IQ, and general health . Good nutrition also starts prior to birth. Parental eating habits and intrauterine nutrition impact vascular, neurologic, cardiac, and metabolic health. Poor diet choices or malnutrition during and before pregnancy can result in a higher likelihood of diabetes, cardiac disease, and obesity in adolescence and adulthood.
How nutrition has changed.
Remember that good old food pyramid present in all middle school cafeterias? Well, this has drastically changed since its retirement in 2011. The carb-heavy pyramid model has now been replaced with a much more colorful plate model. The transition occurred predominantly due to the difficulty distinguishing “good” foods from “bad” foods (ie. a croissant is not equal to two slices of whole wheat bread). Today’s plate model focuses on a plant-based diet, eating dairy and meat in moderation, and avoiding processed foods.
However, this new model may also be inadequate as it does not fully address micronutrients. Micronutrients are the vitamins and mineral in the food we eat. Iodine, B12, Folate, Vitamin D, iron and many more all play a vital role in brain, hormonal and musculoskeletal development! Many of the micronutrients cannot be found in processed foods, or are less bioavailable (able for the body to use) in foods that are described as “fortified”. So where can you get these essential micronutrients all in one place?! Well in vegetables, of course, particularly cruciferous (aka green leafy) ones! Some nutritionist believe a diet closer to 40-60% in vegetables is a more effective way to reach optimum health. Here are some guidelines:
Nutrition is not “black and white” and constantly evolving with science, however, it’s important to keep in mind the things we know our bodies need (unfortunately that is not chicken nuggets).
Do I have to stop eating Chik-fil-a (or *insert fast food of choice*)?!
No way! Just cut it down to 1-2 times a month and make an effort to have homemade meals- moderation is key. Keep in mind the dietary choices you are making. Most fast food restaurants offer the option of water instead of soda, fruit/salad instead of fries, and grilled chicken as instead of fried chicken or beef. Making small changes in nutritional intake makes a big difference in sleep, mood, energy, and brain function.
There is no way my child will touch a vegetable- how can I get them to start?
Picky eaters and children with sensory process disorders may have a hard time with textures, taste, and smells making it difficult to add or change mealtime foods. Here are some small suggestions that may make a big difference!:
For Infants: Picky eating can start young, ensure your child gets off on the right foot to avoid picky eating. By 4-6 months an infant is ready to broaden their palette from just breast milk. Start with single-ingredient (preferably organic) rice cereal. Then incorporate pureed vegetables and fruits (preferably homemade). There is no “right” way to introduce these; some say “yellow/orange” vegetables first, some say “green”; there is no scientific evidence suggesting one is better than the other OR that fruits should not be introduced first. My advice-start with green vegetables, this is something you want to instill early as a large part of a healthy diet. At 8-10 months, you can incorporate well-cooked meats, soft vegetables and fruits, as well as mashed/chopped table foods. Introduce one food at a time and wait 3-5 days before incorporating a new food.
For toddlers and younger children: This is usually where a child will bloom into a picky eater. Keep in mind their stage of development, they are trying to gain independence while still having limited control of their environment, usually only having control over what goes in and comes out of their bodies.
Offer options, but no open-ended questions: Would you like green beans or carrots? Try to avoid asking What do you want for dinner? Giving options puts the choice in your toddler's hands, providing them some say in mealtime.
Let them be apart of meal preparation. Play a game, sing a song, bang on a pan, let them know meals are fun!
Offer small amounts, incrementally increasing. Start with the “Take 2 bites” test and slowly add more every time. Can't get them to even take ONE bite? Have them do the “Smell it. Lick it. Touch it.” test and then move to one bite.
Positive reinforcement charts, encourage rewards everytime they increase the number of vegetables eaten (e.g., stickers each time and once at 10 stickers gets a small prize).
Get them prepared. Particularly for children with sensory processing, it is important to set expectations, letting them know 12-24 hours in advance that you are serving a vegetable at dinner gives them time to mentally prepare for change.
Repeat, repeat, repeat. This will likely take 15-20 attempts so stay positive, calm and set realistic expectations.
Be mindful of texture, color, and taste your child does like. Think about the food your child will eat and ways you can transform vegetables into their favorite foods (recipes from Jessica Seinfeld’s “Deceptively Delicious” might be a good place to start).
For Tweens and Teens: Connect the importance of nutrition and things that motivate your teen. They may roll their eyes, huff, and puff but stick with it. Help them meal prep for lunches and encourage sit-down dinners when possible. Be positive during these times. Away from mealtime, conversationally, find out why they do not like certain foods or why they prefer certain foods. Respect their silence if they are not willing to engage. Take time to do something together such as watching a Netflix show, taking a walk, etc. and try and connect. Let them be apart of meal planning and grocery lists. Avoid shaming behavior and nagging about food waste when they do not eat part of a meal.
Key Concepts: Good nutrition is dynamic and essential for our overall well-being. Start early with good eating habits to provide your child with the tools to make good food choices throughout their life.