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How to Help Your Picky Eater Accept New Foods: Part 3

This week’s blog completes my 3-part series about how to help your picky eater to accept new foods.

In Part 1, I discussed how children learn to accept new foods through a sensory hierarchy of looking, touching, smelling, kissing, licking, biting and spitting-out, and eventually chewing and swallowing. In order to help your child work through these steps, your job is to provide repeated exposure to new foods in order for your child to learn about them.

In Part 2, I shared information about the child vs caregivers’ role at mealtimes. I provided actionable 10-tips to help your child work toward food acceptance.

Hopefully, you now have a better understanding of the steps children go through when learning about new foods along with your role as caregiver to help your child be successful.

Now for Part-3. Here’s how to keep the ball rolling and continue to encourage your child to explore new foods.
The Set-Up
  • Don’t present too many new foods all at once
  • Offer...
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10 Tips to Help Picky Eaters Accept New Foods: Part 2

In last week’s blog (Part 1), I shared the sensory steps that kids often go through when learning to accept a new food. Your child may not be ready to chew and swallow a new food; however, he/she may be comfortable looking, squishing, smelling, or kissing the food. In time, he/she will work toward food acceptance, at his/her own pace.

Parents and kids both have jobs at mealtimes:

Ellyn Satter is a renowned Registered Dietician who termed the “Division of Responsibility” or Golden Rule in feeding: Adults decide what food is served, when it is served, and where. The child decides how much to eat, and whether to eat at all.  I highly recommend her website (link in references below) and resources. I often share Ellyn’s golden rule as a handout with the families I work with and I ask them to post-in on their fridge as a daily reminder: 

10 Tips to Help Parents with their Feeding Job:

1. Family Meals
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How Do I Get My Picky Eater to Try New Foods? Part 1

Answer: Try not to say, “try it” or “take a bite.”

Imagine you are visiting a new country. You are staying with a friendly group of people that enjoy fried grasshoppers as part of their culture and cuisine. They love fried grasshoppers. Watching these people crunch into the big, juicy grasshoppers with bits of legs and tentacles breaking off makes your stomach turn. Sometimes during mealtimes, you feel like gagging, as you are not familiar with this food. They keep telling you how delicious the grasshoppers are, and they constantly pressure you to just “try it”.

 

New foods are like fried grasshoppers to kids with feeding issues; they are scared of the food. The sight of a new food might make their stomach turn. They may gag or even vomit when pushed to “try” a new food. Foods that are familiar to you and me, like carrots, berries, and pasta might look like fried grasshoppers to a child with a feeding disorder. These kids do not...

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10 Tips: Reducing Mealtime Distractions

To Distract or Not to Distract? That is the Parent Question

Many of the children that I have worked with over the past 20+ years as feeding therapist require distractions in order to eat. Period. In many cases, these kids will not eat at all unless they are watching a device or playing with toys/books during feedings. These kids typically need distractions because they are anxious eaters or have sensory processing issues that make mealtimes a very unpleasant and difficult task. Parents often express guilt, remorse, and concern about their child’s need for distractions. Parents resort to distractions in order to “get the food in”, as they are in a place of genuine concern, because if they remove the distraction their child may not get enough calories to grow and thrive.

Here’s my position on using distractions:
  1. I would choose distractions over force-feeding any day of the week.
  2. Distractions, used appropriately, can allow an opportunity to introduce a new...
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Texture-Specific Food Ideas for Kids

Like many of you during this crazy-time, I have been adjusting to working from home and balancing full-time life with my hungry kids. The days can feel long, and sometimes the next meal is the most exciting event on the agenda. My teens seem to finish their last bite of food at dinner and ask, “What’s for dinner tomorrow night?”. Yikes...no pressure.

Historically, as a mom, I’ve never been a meal-planner…I’m not one of those organized people that plans a week of meals in advance. I’m more of a fly-by-the-seat-of-my-pants chef, typically deciding on dinner based on what’s left in the fridge. This has changed significantly for me during this pandemic. Here’s why:

  1. I don’t want to go to the grocery store any more than absolutely necessary. Honestly, I find the social-distancing, mask-wearing grocery shopping experience to be very stressful. I always seem to be going down the aisles in the wrong direction.
  2. Many of us...
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Family Meals: Who, What, Where, When, & Why

Come Together

Growing-up, my family always ate meals together. Truth be told, mealtimes were pretty stressful in my house, as my parents were very strict about table manners. Nevertheless, it was a time where I remember coming together, sharing food, and communicating. Looking back, some of the things my parents did were not in-line with what I would recommend as a Feeding Therapist. We were expected to always finish our plates and we were forced to eat foods that we didn’t like. My parents were doing their best, but now, through research, we know better. Studies have demonstrated that kids eat and grow better when they decide how much to eat and follow their own hunger and satiety cues. We also know that forcing or bribing kids to eat foods they don’t like doesn’t work; it actually reduces their willingness to eat the food. As an adult, I avoid most of the foods that I was forced to eat as a child (e.g. kidney beans…ewwww!) Pushing kids to eat or...

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The Struggle is Real: 14 Tips to Tackle Mealtime Power Struggles

A mealtime is meant to be a positive experience; a time to take a break, come together, share our culture, and communicate. Mealtimes and food are about giving and receiving love. We show our love through food. It is central to our lives. We celebrate with food and bring food when someone is grieving or in need. When a child has feeding issues, mealtimes can become a source of stress and frustration for parents. Often parents tell me that they dread mealtimes with their child. They describe dramatic and lengthy meals along with exhausting power struggles over food intake.

Ongoing mealtime power struggles can actually contribute to picky eating and food refusal. Pressuring kids to eat is often unintentional, but it can lead to reducing a child’s likelihood to eat. Successful mealtimes are built on trust. If a child feels stressed and anxious at mealtimes, they may want to feel like they have some control…and this often comes in the form of food refusal. Your child may...

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3 Benefits of Cooking with Kids

3 Benefits of Cooking with Kids

  1. Cooking with kids can help to build a positive relationship with food and may reduce picky eating, as it gives your child an opportunity to learn about new foods through their senses. Kids learn to eat by looking, touching, smelling, and eventually tasting when they are ready.
  2. Cooking with your child provides an opportunity to connect, hang-out together, talk, and laugh. It’s a chance to bond, have fun, and share culture.
  3. Language and learning opportunities are plentiful during cooking. Cooking involves language, literacy, math, and science. It’s a fun way to work on counting, naming, sorting, and learning to follow directions. Cooking provides so many teachable moments and can help with cognitive and fine-motor development.

3 Rules (ok..ok…Guidelines) when Cooking with Kids

  1. Have fun and try not to stress. The goal isn’t to prepare a perfect meal...the goal is to learn about food together. You could even create your own new...
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Seriously? Play with your food? Yes! Absolutely! Play with your food!

As a child, my parents used to tell me NOT to play with my food…well, times have changed.  

Playing with food is good for kids…especially kids with sensory issues and those that are picky eaters. Kids learn about foods and move toward food acceptance by exploring foods with all of their senses. Eating is a very sensory experience and we take in information from all of our senses during mealtimes. Kids learn through play. We use play-based learning to teach kids their numbers, colours, and letters; however, when it comes to food, we tend to be more serious with messages like, “Don’t play with your food.”

Food play offers an opportunity for kids to explore and learn about foods, without any pressure to “eat” or “try” the foods.  Children learn through looking, touching, smelling, and squishing. Over time they become more comfortable interacting with the foods and may eventually start eating them when they are ready.

As...

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