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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 July 28, 2020

        14 Low GI Foods for a Healthier Diet

        14 Low GI Foods for a Healthier Diet

        Diet trends may come and go, but a low-GI diet remains one of the few that has been shown to include benefits based on science. Low GI foods provide substantial health benefits over those with a high index, and they are key to maintaining a healthy weight.

        What is GI? Glycemic index (GI) is the rate at which the carbohydrate content of a food is broken down into glucose and absorbed from the gut into the blood. When you eat foods containing carbohydrates, your body breaks them down into glucose, which is then absorbed into your bloodstream.[1]

        The higher the GI of a food, the faster it will be broken down and cause your blood glucose (sugar) to rise. Foods with a high GI rating are digested very quickly and cause your blood sugar to spike. This is why it’s advisable to stick to low GI foods as much as possible, as the carbohydrate content of low GI foods will be digested slowly, allowing a more gradual rise in blood glucose levels.

        Foods with a GI scale rating of 70 or more are considered to be high GI. Foods with a rating of 55 or below are considered low GI foods.

        It’s important to note that the glycemic index of a food doesn’t factor in the quantity that you eat. For example, although watermelon has a high glycemic index, the water and fiber content of a standard serving of water means it won’t have a significant impact on your blood sugar.

        Like watermelon, some high GI foods (such as baked potatoes) are high in nutrients. And some low GI foods (such as corn chips) contain high amounts of trans fats.

        In most cases, however, the GI is an important means of gauging the right foods for a healthy diet.

        Eating mainly low GI foods every day helps to provide your body with a slow, continuous supply of energy. The carbohydrates in low GI foods is digested slowly, so you feel satisfied for longer. This means you’ll be less likely to suffer from fluctuating sugar levels that can lead to cravings and snacking.

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        Let’s continue with some of the best examples of low GI foods.

        1. Quinoa

        GI: 53

        Quinoa has a slightly higher GI than rice or barley, but it contains a much higher proportion of protein. If you don’t get enough protein from the rest of your diet, quinoa could help. It’s technically a seed, so it’s also high in fiber–again, more than most grains. It’s also gluten-free, which makes it excellent for those with Celiac disease or gluten intolerance.

        2. Brown Rice (Steamed)

        GI: 50

        Versatile and satisfying, brown rice is one of the best low GI foods and is a staple for many dishes around the world. It’s whole rice from which only the husk (the outermost layer) is removed, so it’s a great source of fiber. In fact, brown rice has been shown to help lower cholesterol, improve digestive function, promote fullness, and may even help prevent the formation of blood clots. Just remember to always choose brown over white!

        3. Corn on the Cob

        GI: 48

        Although it tastes sweet, corn on the cob is a good source of slow-burning energy (and one of the tastiest low GI foods). It’s also a good plant source of Vitamin B12, folic acid, and iron, all of which are required for the healthy production of red blood cells in the body. It’s healthiest when eaten without butter and salt!

        4. Bananas

        GI: 47

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        Bananas are a superfood in many ways. They’re rich in potassium and manganese and contain a good amount of vitamin C. Their low GI rating means they’re great for replenishing your fuel stores after a workout.

        They are easy to add to smoothies, cereal, or kept on your desk for a quick snack. The less ripe they are, the lower the sugar content is! As one of the best low GI foods, it’s a great addition to any daily diet.

        5. Bran Cereal

        GI: 43

        Bran is famous for being one of the highest cereal sources of fiber. It’s also rich in a huge range of nutrients: calcium, folic acid, iron, magnesium, and a host of B vitamins. Although bran may not be to everyone’s tastes, it can easily be added to other cereals to boost the fiber content and lower the overall GI rating.

        6. Natural Muesli

        GI: 40

        Muesli–when made with unsweetened rolled oats, nuts, dried fruit, and other sugar-free ingredients–is one of the healthiest ways to start the day. It’s also very easy to make at home with a variety of other low GI foods. Add yogurt and fresh fruit for a nourishing, energy-packed breakfast.

        7. Apples

        GI: 40

        Apple skin is a great source of pectin, an important prebiotic that helps to feed the good bacteria in your gut. Apples are also high in polyphenols, which function as antioxidants, and contain a good amount of vitamin C. They are best eaten raw with the skin on! Apples are one of a number of fruits[2] that have a low glycemic index. Be careful which fruits you choose, as many have a large amount of natural sugars[3].

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        8. Apricots

        GI: 30

        Apricots provide both fiber and potassium, which make them an ideal snack for both athletes and anyone trying to keep sugar cravings at bay. They’re also a source of antioxidants and a range of minerals.

        Apricots can be added to salads, cereals, or eaten as part of a healthy mix with nuts at any time of the day.

        9. Kidney Beans

        GI: 29

        Kidney beans and other legumes provide a substantial serving of plant-based protein, so they can be used in lots of vegetarian dishes if you’re looking to adopt a plant-based diet[4]. They’re also packed with fiber and a variety of minerals, vitamins, antioxidants, and other beneficial plant compounds. They are great in soups, stews, or with (whole grain) tacos.

        10. Barley

        GI: 22

        Barley is a cereal grain that can be eaten in lots of ways. It’s an excellent source of B vitamins, including niacin, thiamin, and pyridoxine (vitamin B-6), fiber, molybdenum, manganese, and selenium. It also contains beta-glucans, a type of fiber that can support gut health and has been shown to reduce appetite and food intake.

        Please note that barley does contain gluten, which makes it unsuitable for anyone who is Celiac[5] or who follows a gluten-free diet. In this case, gluten-free alternatives might include quinoa, buckwheat, or millet.

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        11. Raw Nuts

        GI: 20

        Most nuts have a low GI of between 0 and 20, with cashews slightly higher at around 22. Nuts, as one of the best low GI foods, are a crucial part of the Mediterranean diet[6] and are really the perfect snack: they’re a source of plant-based protein, high in fiber, and contain healthy fats. Add them to smoothies and salads to boost the nutritional content. Try to avoid roasted and salted nuts, as these are made with large amounts of added salt and (usually) trans fats.

        12. Carrots

        GI: 16

        Raw carrots are not only a delicious low GI vegetable, but they really do help your vision! They contain vitamin A (beta carotene) and a host of antioxidants. They’re also low-calorie and high in fiber, and they contain good amounts of vitamin K1, potassium, and antioxidants. Carrots are great for those monitoring their weight as they’ve been linked to lower cholesterol levels.

        13. Greek Yogurt

        GI: 12

        Unsweetened Greek yogurt is not only low GI, but it’s an excellent source of calcium and probiotics, as well. Probiotics help to keep your gut microbiome in balance and support your overall digestive health and immune function. Greek yogurt makes a healthy breakfast, snack, dessert, or a replacement for dip. The most common probiotic strains found in yogurt are Streptococcus thermophilus[7] (found naturally in yogurt) and Lactobacillus acidophilus[8] (which is often added by the manufacturer). You can also look into probiotic supplements for improving your gut health.

        14. Hummus

        GI: 6

        When made the traditional way from chickpeas and tahini, hummus is a fantastic, low-GI dish. It’s a staple in many Middle Eastern countries and can be eaten with almost any savory meal. Full of fiber to maintain satiety and feed your good gut bacteria, hummus is great paired with freshly-chopped vegetables, such as carrots and celery.

        Bottom Line

        If you’re looking to eat healthier or simply cut down on snacking throughout the day, eating low GI foods is a great way to get started. Choose any of the above foods for a healthy addition to your daily diet and start feeling better for longer.

        More Tips on Eating Healthy

        Featured photo credit: Alexander Mils via unsplash.com

        Reference

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