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How to get your Picky Eater to Eat Nutritiously

There is always at least one picky eater in the family. With a picky eater, mealtimes can seem more like a battle than a relaxing way to spend time with your family. If battling over vegetables has pushed you too far, don’t give up just yet. With these tips, your picky eater can also be a healthy eater.

Lead by Example

As a parent, you are your child’s most important role model — especially when it comes to making healthy choices. If you eat healthy and try new foods, your child will, too.

Stock Up on Healthy Choices

Buy plenty of fruits, veggies, whole grains, and low-fat dairy products.

Keep healthy foods where they’re easy for your kids to see.

Limit Junk Food in Your Home

Limit the number of foods high in fat and added sugar that you bring into your home.

Your child won’t choose junk food if it’s not around.

Don’t Force It

Forcing your child to eat certain foods will only cause stress for you and your child.

Serve a few fruits and veggies at mealtimes. Let your kids find the foods they like.

Encourage your kids to try everything you serve.

Set a “one-bite rule”—Kids must try at least one bite of each food on their plate.

Try New Foods

Try different textures and flavors to help your kids find foods they like.

Instead of sliced apple, try sliced avocado or sliced kiwi.

Instead of carrot sticks, try snap peas, sliced bell peppers, or cucumbers.

Here are 3 more tips for dealing with a picky eater:

  1. Start by introducing healthier elements into foods that your child already likes. For example, offer blueberry pancakes, carrot muffins, fruit slices over a favorite cereal, chunks of bell pepper in a potato salad, or shredded veggies over rice.

  2. Include your kids in the prep work. By having your kids being involved in grocery shopping and food preparation, your kids will feel some ownership over the meal, they may be more likely to eat it.

  3. Don’t buy unhealthy foods. Out of sight, out of mind. If the chips and cookies aren’t around, your kids can’t eat them. They may resist at first, but when they get hungry, they’ll start munching the cucumber sticks. Keep healthy foods on hand — 100 percent

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