I’ve often been praised for Elle’s eating. She has a big appetite for well balanced and mature meals. That’s not to say she doesn’t occasionally eat chicken nuggets and mac cheese, but for the most part she tends to want salmon, veggies, and sushi. I like to think this was my doing, but some might argue that it’s simply a fluke and I got lucky. Either way, I’m going to share my tips for molding a good eater and enticing a picky one.
Start young. I like to think babies aren’t born with refined palates, they are created. I started with the vegetables and went by color, green, then yellow, ect. I didn’t introduce fruit, bland, or sweet foods until I was certain Elle enjoyed the stronger tasting foods. I never used salt or seasoning. When you don’t know any better, plain steamed green beans are life. My go-to first food was avocado, because it was easy to eat, and I could order a side of it at most restaurants and just mash it with a spoon and feed her, it is the perfect blend of nutrients and healthy fats. To this day, avocados is still one of Elle’s favorite foods.
Never order off the kid’s menu. This one is important because once you cross that hotdog, pizza, burger, nugget menu there is no turning back. I would always share my meal with Elle. This forced her to eat what I was eating, thus acquiring my palate and taste in food, because cooking separate meals for my kid wasn’t really something I wanted to do. Cooking one dinner is sufficient, although I still do at times when our food is way too spicy, and I blame this for Elle’s lack of heat tolerance. I should have followed my own advice here, too. Not to mention, sharing my plate is good portion control for me since restaurants tend to over serve both kids and adults.
Make them eat their food in order. Veggies first, protein second, and lastly the carbs, this allows them to fill up on the good stuff, and makes them work for that rice or potato they want so bad. Just make it a rule, and they will become accustomed to eating this way.
Offer snacks. Kid’s meals don’t have to be elaborate or big, they can be made up of smaller snack size items. Chopped fruit, cheese, nuts, veggies. Snacks can make up a meal and kids don’t even notice. Make a snack tray using silicon baking cups or a mini muffin tin and offer it while they watch their favorite cartoon or play. 
Watch what you eat. Kids are sponges, we know this. Pick you meal options based on what you want them to grow up eating. You can’t expect your child to have healthy eating habits if you don’t, but good news is, it’s never too late to clean up your eating for them and for yourself.
Make food fun. Healthy foods aren’t boring, most of the time they are beautiful and colorful. Food presentation goes a long way and makes things appetizing. Try fun food shapes or colorful flatware. This especially works with younger kids and picky eaters.
Balance. Don’t be hard on yourself for picking up an occasional “Happy Meal,” or on the days your kid eats nothing nutritional. Also, don’t deprive your child of childhood favorites such as ice cream and candy. The more these foods are off limits, the more your child will crave them and overindulge when they do have them. It’s all about balance.
This is what has worked for me, but again I might have just been blessed with a good eater. I’ll try my methods with baby Ever to test my results and let you know. Hope this gives you some inspiration and ideas, because eating habits are very important, and setting up good ones is the best gift you could give your child. Just don’t forget the ice cream cone!
XOXO Linda