If you’re reading this then you know the drill. You’ve had a long day, you somehow manage to gather some ingredients and whip up dinner, just to be met with your child’s disapproval. We get it; it’s frustrating. And, believe it or not, it’s frustrating for your hungry child too.
Picky eating is common among children with developmental disorders. In fact, a recent review of scientific studies found that children with autism are five times more likely to have mealtime challenges like, you guessed it, picky eating. But, it’s also common among all children. Good nutrition is important for young children to help them grow healthy and strong. That’s why we’re here to help you take control of the dinner table and your family’s health.
- Rule Out Tummy Issues
When a child is dealing with eating issues, like only accepting certain kinds of foods, your first step should be to make sure they’re not suffering from a medical issue. A local pediatric gastroenterologist will be able to tell you whether your child is dealing with common GI issues like constipation, acid reflux and others. This is an especially important step for parents of children with autism, because your child might be having trouble telling you how uncomfortable they are.
- Start Small
This battle won’t be won in a day. Don’t overwhelm yourself and your child by setting unrealistic expectations. If your goal is to encourage your child to try new foods, start with one bite. Don’t push for too much; this introduces them to new tastes without the pressure. By the way, doctors say it even takes adults several times eating new foods before it’s enjoyable. So, don’t expect too much from your little one; that’s a surefire way to set yourself up for failure.
- Textures Matter
Some children have a hypersensitivity to textures. Particularly, kids with autism may struggle with sensory issues, creating habits of sensory avoidance, which can include things like certain tastes and textures. Thankfully there are ways to get around this. For example, if you notice your child doesn’t like mushrooms, try making a mushroom paste and eating it over crackers or toast. And, if they don’t like the squishiness of a tomato there are so many options: tomato soup, tomato sauce, or even finely chopping tomatoes can help. Basically, the problem might not be the flavor. Use creativity to figure out the issue and to find ways around it.
- Have Fun!
Kids love to play so by incorporating something they love with something they don’t (yet!) will help build that association. Playing also helps reduce anxiety, which is often a precursor to picky eating. So play with your food! You can try painting with sauces or making faces out of carrots and celery. While playing, taste the food and have your child take small bites. This helps kids get over the hump of not liking a food, especially if their aversion is linked to stress over mealtime.
- Kids in the Kitchen
Adding on to our prior point, invite your child to help you cook. With supervision, not only can they help, this makes them more familiar with the ingredients and reduces the uncertainty which can lead to feeling uncomfortable with new foods. Try having them stir, measure ingredients, pick out foods from the fridge/garden, and other tasks that are fun and productive.
- Be Consistent
Consistency is key. Lasting change doesn’t happen overnight, and that’s even more true of eating habits. Helping your child get in the routine of healthy eating habits requires you creating some mealtime habits also. Small consistent steps like including new foods regularly, alongside foods you know they already like, is a reliable way to establish change. If your little one takes just one or two bites of a new food, it helps their little palates adjust to the taste and texture. And that—folks—is a step in the right direction
- Bribery is a Dead-end Street
You want to be your child’s biggest cheerleader. Positive reinforcement is a strong influencer, and you should praise your child’s success: big or small. But there’s a difference between praising your little love and bribing them. Promising sweets or screen time if they eat their veggies may sound like a win-win, but it’s counterintuitive. You’re trying to teach your child to enjoy healthy foods, not view them as a chore.
- Practice What You Preach
You can’t tell your child to try new foods and not eat them yourself. Sounds obvious but it’s make-or-break so it’s important to mention. So eat those same foods you put in front of your child, try new foods along with them and treat it as an adventure you’re all taking together. It’s also a good idea to remove any distractions: turn the television off and leave your phones off the table. That way mealtime becomes something the whole family can look forward to and enjoy without interference.
- Consider Supplements
While you’re working on a natural solution to improving your child’s diet, don’t neglect vitamins and nutrients. Childhood is perhaps the most important time in life for these essentials. Doctors have even linked overall health to brain function. That’s why vitamins and supplements can be a great addition to your family’s nutrition, at least in the interim.
- Don’t be Part of the Problem
Last but not least, it’s easy to get frustrated with your picky eater, but it’s important to remember to be a part of the solution, not a part of the problem. Picky eating can mean several things, and it’s not always an example of your child being difficult just to give you a hard time. Stay calm; keeping a light mood helps everyone stay relaxed and more apt to be adventurous at the dinner table, and less afraid of new things. Remember, anxiety is one of the leading factors of picky eating in children, so be sure to take an empathetic approach. Not only will you feel better by doing so, but you’ll get better results too.
KHG Autism Services is here to help you. If you have questions on how to improve mealtime in your home, don’t hesitate to reach out to us. We want to help your family be as healthy as possible.
