Saed News: Since eating and consuming healthy foods are essential for children's optimal growth, we aim to share ways to encourage children to eat. If your child is a picky eater, stay with us until the end of this article.
According to the Family Magazine Service of Saed News, having a picky eater who refuses to eat, constantly complains, and throws tantrums during meals is a common issue many parents face today.
In this article, we share some simple but effective strategies that you can apply at home to get your kids excited about their next meal and, more importantly, to develop a preference for healthy foods. By implementing these suggestions, you might finally convince your picky eaters to enjoy their meals. Some of the best methods include:
Eating breakfast together with your kids might seem tricky since you probably don’t wake up at the same time as them. However, it’s important to sit with them during meals. Unfortunately, many of us see breakfast time as “feeding time” rather than an opportunity to eat together.
Having meals as a family around the table is more significant than the food itself. Also, mealtime should never turn into a battleground. Instead, it should be an opportunity to bond, talk, and spend quality time with your beloved children.
Over the years, researchers interacting with thousands of children have found that the key to getting them excited about food is to create a sense of ownership over their meals and involve them in food preparation. One simple way to achieve this is:
If you have a small garden, backyard, or even a balcony, plant some herbs or vegetables with your child. You can even use plastic containers for this. The crucial point is to use these homegrown plants in your meals. When children see that they contributed to making the food, they become more excited and willing to eat it.
While young children need to learn how to handle knives safely, experts emphasize that “there is a task for children of every age in the kitchen.” So, don’t hesitate to involve them in food preparation.
If your child is too young to use a knife, give them safe tasks like breaking cauliflower or broccoli into small pieces with their hands. Older kids can be given more responsibilities—even preparing an entire meal once a week! This not only teaches them cooking skills for the future but also makes them more interested in what goes into their meals.
As parents, we must show enthusiasm for eating all kinds of healthy foods and set a good example for our children. Actions speak louder than words—simply telling your kids that vegetables are healthy isn’t enough if you don’t eat them yourself. If children see their parents enjoying various foods, they are more likely to follow suit.
Eating fresh, seasonal produce is one of the easiest, cheapest, and most environmentally friendly ways to maintain a healthy diet. If you’re unsure what’s in season, check the supermarket shelves—whatever is most abundant is likely in season.
This also helps introduce your child to new flavors and textures, adding variety to their diet and making meals more exciting.
Grocery shopping can often turn into a battle between parents and kids. To avoid this, treat it as an opportunity to involve your children in the food selection process.
For example:
Ask your child to find unpackaged vegetables.
Have them check expiration dates on food labels.
Encourage them to choose locally produced food items, explaining that they are fresher.
By giving them these small responsibilities, you engage them in the process, making them more interested in the food they will eat.
It can be frustrating when kids spit out food, but remember that every child is unique and learns in their own way. They love experimenting with different textures.
For example, give them a crunchy carrot and a soft yogurt—observe which texture they prefer. Understanding their texture preferences can help you adjust meals to make them more appealing.
Most families fall into a habit of eating the same meals repeatedly. To expand your child’s palate, introduce a new fruit or vegetable each week.
If you don’t know where to start, choose seasonal produce. For example, in colder months, try apples, turnips, spinach, carrots, leeks, cauliflower, cabbage, and Brussels sprouts.
Eating less meat benefits both our health and the environment. Introduce a vegetarian meal once a week—it doesn’t have to be complicated. A simple vegetable-filled lasagna can be a great start.
If you have teenagers who refuse to eat enough, giving them more independence in their food choices can help.
For instance, set a budget for their school lunches and let them choose their meals. Seeing food prices might make them appreciate home-cooked meals more.
Initially, they may opt for fast food, but over time, you can guide them towards healthier options. The key is involving them in their food decisions rather than forcing them to eat what you choose.
By following these strategies, you can create enjoyable mealtimes and encourage your children to eat more willingly. Wishing you success and happy meals with your family!
