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How To Make Your Kids Less Picky And Eat Everything

How To Make Your Kids Less Picky And Eat Everything

Dealing with younger children is hard work and takes a lot of patience, especially when it comes to getting them to eat their food. When they flat out refuse to eat, you have a bit of a dilemma on your hands – you want them to have all the necessary nutrition so that they can grow and stay healthy, but on the other hand you don’t want force food down their throat if they aren’t hungry. In fact, having them eat a lot of food constantly is a fast lane to obesity and this is definitely not something that you want. You should definitely avoid:

  • Giving your kids sugary snacks in between meals
  • Letting your kids drink a lot of juice/soda right before a meal
  • Using food as a reward or bargaining chip
  • Developing an association between food and emotions
  • Letting your child’s temper tantrums go unpunished

These habits can be detrimental to developing a healthy diet and your child will be stuck eating only junk food. If you are looking to develop some good habits that will make your kids less picky, then read on.

1. Stay firm and dissuade aggressive behavior like temper tantrums

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girl-crying

    Temper tantrums and emotional eating should be discouraged and the parents should assert themselves as an authority figure. Keeping a calm demeanor and using a deep and somewhat louder tone of voice coupled with an appropriate punishment – e.g. escorting the child to their room and cutting off TV, phone and computer privileges – can help you out a lot. Children often use emotional outburst to get their way. Don’t issue empty threats and don’t argue with them, but do not allow them to get so worked up that they start breaking things, crying and screaming. Nip it in the bud and escort them to their room the moment they start acting up.

    2. Run a tight meal schedule

    Three solid meals a day and a couple of small snacks here and there will get the job done, just make sure that both you and the children know that the family eats at a certain time. The kids can run around and play between meals, but don’t give them any food until a set meal time. This way they actually get hungry and are ready to devour almost anything that you offer them. Making your kids less picky is pretty easy when they want to eat something quick.

    3. Everyone eats the same thing

    Unless you are dealing with babies and very small toddlers you don’t need to put them on a specialized diet. You make the food and the whole family sits down to eat it – equality for all. This includes snacks, so instead of buying a bunch of soda you can make milkshakes or slushies with fresh fruit. You can use different spices to liven up some tasteless foods or to mask tastes that your child might not be so fond of, but make sure that they don’t have a go-to meal that they can grab out of the fridge if they don’t want to eat what you’ve cooked.

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    4. Keep switching up meals frequently

    diverse food

      If your child has a couple of favorite meals and has a really tough time adjusting to new foods, it means that you offer some foods with higher frequency than other foods. Don’t let your child get used to any particular type of food or a particular meal – offer a different set of meals every day and rotate your weekly schedule. You may have some mashed potatoes, a salad and fried chicken on Monday, but don’t repeat that formula until next week and even then, avoid putting it on the same day so that the kids don’t fall into a pattern. Have them choose between 2-3 predetermined meals for breakfast or dinner a couple of times a week just to give them a little wiggle room now and again.

      5. Offer a lot of veggies with every meal

      The problem with picky kids is that they have a lot of choice when it comes to food and this gives them a lot of wiggle room to try and bargain with you or even argue. Add to this the fact that a lot of parents don’t really know how to be assertive and end up either succumbing to the child’s pleas or, even worse, arguing with the child as if were an adult, and you can get quite a mess. You can avoid this by having a 60/40 percent vegetable to other foods ratio on the plate, staying calm and sticking to your guns. The child can choose between eating what’s on the table or staying hungry until the next meal. Believe me, a strict but fair parental figure and an empty belly can quickly melt away all the irrational aversions one might have for certain foods.

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      6. Your kids have to try everything, at least a single bite

      Kids are very reluctant to try out new food, even if they see you eating it. It can take well over 10 tries to get them accustomed to a new taste, so start out slow and build up. My grandmother had an excellent strategy to get me to eat new food: she’d explain that it’s seeing and smelling the food that gives it a particular feel and that I had to close my eyes and close my nose with the fingers of my left hand while I took a bite or two of the food. You really don’t taste much this way and once you realize it’s not so bad you can gradually begin eating a few bites of it with your eyes open. During the next few times your child tries the new food, the taste will grow on them.

      7. Offer an assortment of fruits and nuts as snacks

      Big snacks between meals should generally be avoided so as not to spoil a child’s appetite, but small snacks such as an apple and a handful of walnuts or a couple of oranges and some almonds are a great way of providing your child with carbs, various vitamins and good fats, while keeping the overall calories at a reasonable level. They get a bit of fuel for their busy little bodies, but they still have plenty of room for lunch. Just make sure there are no sugary snacks around and that you eat the same healthy snacks – the simplest way to make your kids less picky about snacks is to give them this choice: they can either have the fruit and nuts or they can wait for the next big meal, no discussion.

      8. Combine different foods in one big family meal

      If your child is pretty reluctant to eat certain foods – it’s usually things like carrots, garlic, broccoli and spinach – you can chop these foods up into tiny pieces and use them in a more complex dish or make a puree that you can serve with the main course. It’s also good to have several food choices on the table – that way each separate portion is relatively small and the child can combine the ingredients on their plate, choosing a portion size that they feel comfortable with.

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      9. Let your child help you out in the kitchen

      Stock Photo

        Making the child feel like an integral part of the family instead of a little dictator is very important. They need to know that you are not there for their amusement and to satisfy their every whim, but that they are expected to contribute as well. This helps in several ways – it can raise your child’s self-respect, tire them out and make them hungry and familiarize them with the cooking process so that they feel less reluctant to try new things.

        10. Encourage good dinner table manners

        Sit up straight, elbows off the table, no talking with your mouth full, hold your knife and fork properly, be polite when asking for something, wait until everyone sits at the table before you start eating, chew your food slowly and brush your teeth afterwards – these are all great rules that turn eating into somewhat of a ceremony. Simple everyday rules no longer apply and the atmosphere is a bit more formal when the family sits down at the dinner table. This makes it easier to get the kids to behave as they shift into serious mode – well, as serious as they can ever get.

        11. Set a good example for your child

        Your child looks up to you and will try to emulate everything you do. By making them eat something that you clearly don’t like eating yourself and give them an apple for dessert while you eat doughnuts isn’t really fair. Try to eat a lot of vegetables with your meals, eat fruit instead of snacks and drink mainly water, tea and milk around meals if you want your kids to get into some of these good eating habits.

        Follow these tips and you will make your kids less picky and well-behaved at the dinner table in no time. The trick is to be consistent, patient and, above all, to be firm and assertive.

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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 September 10, 2019

        7 Morning Rituals to Empower Your Day And Change Your Life

        7 Morning Rituals to Empower Your Day And Change Your Life

        Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

        Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

        This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

        One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

        Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

        Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

        1. Gratitude

        Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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        The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

        Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

        So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

        Gratitude-Quotes

          2. Writing Down Your Most Important Tasks

          This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

          For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

          What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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          Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

          3. Affirm Your Goals in Writing or Drawing

          This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

          Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

          An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

          Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

          write down goals

            4. Practice Qi Gong Exercises

            According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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            There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

            5. Drink Hot Water with Lemon

            Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

            Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

            6. Rise Earlier

            The practical advantages of waking up early are obvious.

            For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

            So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

            Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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            7. Listen to Uplifting Music

            Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

            Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

            It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

            Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

            More About Energetic Habits & Rituals

            Featured photo credit: Carli Jeen via unsplash.com

            Reference

            [1] Live Science: What Is Qi Gong
            [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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