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12 Tips for Curing Picky Eaters

12 Tips for Curing Picky Eaters

It’s common for many young children to be picky eaters. Your child can happily eat some foods while refusing the others. This can lead to an unbalanced and unhealthy diet, which is something you’ll want to avoid. Whether this is just a short phase or it lasts longer, you can help your child get used to balanced nutrition with a few simple pieces of advice. The thing that most often occurs if your child is a picky eater is a power struggle, and it is important that you hold your ground, use smart tactics and be patient.

1. Don’t spoil your child by giving in and offering their favorite food all the time

Plate full of candy

    If a child refuses food, parents get scared that he or she will stay hungry. However, if this happens you should definitely avoid giving your child his or her favorite food immediately. This is because your child will learn to manipulate you into getting what they want every time, and the food the child wants probably isn’t healthy or rich in essential nutrients. Instead, you can give the child a smaller portion or a healthy snack like some fruit. That way they will not have an empty belly and they will be more eager to eat when it’s time for the next meal.

    2. Have your main meals at a set time each day

    Set meal time

      Three main meals a day—breakfast, lunch, and dinner—served at about the same time every day is the key. You can also give your child one or two healthy snacks a day, but not more than that. If a child eats snacks all day, especially before meals, she won’t be hungry and probably will refuse to eat. Many kids would rather have a pack of chips than a balanced meal. If you have meals at a set time of day, the child will eventually get hungry right before the meal, which reduces the chances of him or her refusing to eat. Always keep at least two hours between snacks and meals.

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      3. Feed your kids the same thing you eat

      Set a good example

        Be honest, even you would probably rather eat pizza than something healthy, but if you eat a burger and feed your kids vegetables, they will protest and want the burger, too. Kids look up to you. So if you want to teach your child to eat a variety of food, you should set the example and do it yourself first. And if you are all eating the same thing, your child won’t have a reason to complain.

        4. Have several different types of food at every meal

        Diverse plate

          We all know that a balanced meal has many health benefits. Your child needs over 40 different nutrients every day for good health, and, of course, you cannot find all of that in a single type of food. There are five food groups important for child’s nutrition—dairy, veggies, fruits, grain foods, and meat. All of this combined gives your child enough vitamins, minerals, and fiber. Besides, when you serve different types of food every time, even if your child refuses to eat some of them, he will still get enough nutrients for the day.

          5. Take away distractions at the dinner table

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          Playing at the table

            Your child should know that when it’s meal time it’s time to eat. That means no TV, no games, and no toys or other distractions at the dinner table! If you let your child play while eating she will learn that the dinner table is a playground and get too distracted to eat. Most kids would rather play than eat, especially if it doesn’t like the food you served. So, save games and toys for the playground and the food for the dinner table.

            6. Teach your kids proper table manners

            rich kids table manners

              Let’s face it—most kids are not neat while eating. They spit and burp and eat with their hands. In order to teach you child proper table manners, what you have to do first is set the example. Don’t let your kid see you eating with your hands, or sitting on the couch. Children imitate what they see. Manners start at the moment you call your children for dinner. One of the first things you have to teach your kids is that they have to wash their hands before meal, find their spot at the table, and sit until everyone is done. Also, try eating with the whole family as much as possible . And, of course, don’t forget to praise your child. When they do something right tell them, “Good job!”

              7. Never try to bribe your child with sweets

              Girl eating doughnut

                Unlike just giving in and letting them eat what they want, some parents try to bribe their kids with the promise of dessert. If you try to bribe a child with sweets she will get used to it and will ask for sweets every time. The child will then associate sweets with some kind of reward and vegetables will become even less appealing compared to sweets. This fosters bad habits and can lead to eating disorders later in life, e.g., eating lots of sweets when you feel bad, or as a reward after a hard day at school or work.

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                Of course, it is alright to give your kids sweets from time to time. If the child is completely restricted from having snacks or sweets, the desire for them will increase, and the probability of a child overeating when they do get the chance to eat sweets is high. Just don’t make them a bargain chip or special reward. You can reward them with fun play time or by teaching them a cool skill.

                8. Make sure they eat at least one bite of everything on the plate

                Healthy food mix

                  Many parents are already familiar with the one-bite rule. It states that the child must eat at least one bite of everything on the plate—it’s as simple as that. The child doesn’t have to like it, they just have to take one bite of each food. The most important thing about this rule is that a child doesn’t have to eat more if they don’t like it, so don’t force your kid to eat more. One bite is one bite. Eventually, the child will probably get used to many different types of food and with some luck, he will eat more than just that one bite.

                  9. Let them try out different recipes with same food

                  Tomato recipes

                    Picky eaters refuse eating many types of food, but in most cases it’s vegetables. You can try to make your child eat something they don’t like by simply changing it a bit. If the kid won’t eat tomatoes, try making a nice tomato sauce, or if she doesn’t like boiled eggs, try making an omelet. For every food your kid hates, you can find a recipe for making it another way, so that your kid doesn’t even know what’s really in the meal.

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                    10. Keep offering your kid different foods he or she gets used to them

                    Child unhappy with dinner choice

                      If your child refuses to eat something, don’t write it off immediately. Just switch to something else. Children will usually need at least 10-15 tries to get used to a new taste. You will just have to be persistent. When a kid doesn’t like the new food the first time, try it again. Kids often smell or touch new food first, so just be patient. There are some easy shortcuts for this problem, like serving new food with your child’s favorite food or the one bite rule mentioned previously.

                      11. Chop up veggies to into small chunks and put them in every dish

                      Frying chopped veggetables

                        Lots of kids hate vegetables. One of the most difficult things is to get your child to eat vegetables, especially if he or she is a picky eater. If you chop up veggies into very small chunks you can put them in every meal without the child even noticing. Be sure to clean the veggies properly first—you don’t want your child to start associating vegetables with stomach problems. Kids often use their eyes to gauge if something seems appealing, and if they see vegetables on the table they will refuse to eat them. You can also cut the food into various shapes with cookie cutters. This way you can get your child to like fruits and vegetables without them knowing.

                        12. Spices and sauces are a great way to help the child associate new foods with a familiar taste

                        A variety of spices

                          If it’s hard to get your child to try new food, you should definitely try this: Is there a spice or sauce your child enjoys? Just put that in the food you are trying to get your kid to eat, and you will get new food but with an old familiar taste. Try putting less of it in the food every time until the child gets used to a new taste. That is a great way to help your child gradually warm up to new food and new tastes.

                          Proper nutrition is vital for a child’s health. Children have their own unique needs regarding food because they are still growing, and it’s up to their parents to fulfill those needs. Always remember that the key for healthy eating is to enjoy a variety of foods. That’s the only way your body can receive all the nutrients, vitamins, and minerals it needs to function properly. And don’t forget to celebrate small victories—if your child accepts even one type of new food, it is a good start!

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                          Ivan Dimitrijevic

                          Ivan is the CEO and founder of a digital marketing company. He has years of experiences in team management, entrepreneurship and productivity.

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                          Last Updated on May 25, 2019

                          20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                          20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                          Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

                          It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

                          This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

                          Breakfast

                          1. Spiced Coconut Squash Breakfast Porridge

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                            This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

                            2. Egg and Avocado Spaghetti Squash Boats

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                              If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

                              3. Spaghetti Squash Frittata for One

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                                This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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                                4. Ingredient Spaghetti Squash Brunch

                                4

                                  It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

                                  5. Spaghetti Squash Hash Browns

                                  5

                                    A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                                    Lunch

                                    6. Spaghetti Squash Chow Mein

                                    6

                                      Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                                      7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

                                      7

                                        This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                                         8. Spaghetti Squash with Mushrooms Parmesan

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                                        8

                                          Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                                           9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                                          9

                                            A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                                             10. Thai Peanut Spaghetti Squash

                                            10

                                              Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                                              Dinner

                                              11. Spaghetti Squash Comfort Bowl

                                              11

                                                This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                                                12. Spaghetti Squash Crust Pizza

                                                12

                                                  As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                                                  13. Spaghetti Squash Fried Rice

                                                  13

                                                    Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                                     14. Roasted Garlic Spaghetti Squash Lasagna Boats

                                                    14

                                                      If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                                      15. Chicken Enchilada Stuffed Spaghetti Squash

                                                      15

                                                        This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                                        Dessert

                                                        16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                                        16

                                                          If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                                          17. Spaghetti Squash Coconut Custard Pie

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                                                          17

                                                            With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                                             18. Spaghetti Squash Cake With Cream Cheese Glaze

                                                            18

                                                              This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                                               19. Spaghetti Squash Kheer

                                                              19

                                                                Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                                                 20. Cinnamon Spice Spaghetti Squash Cake

                                                                20

                                                                  By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                                                  Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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