Creating nutritious lunches for kids can be a daily challenge for many parents and caregivers. In case you missed it, check out our post titled "The Art of Packing Kid Lunches" for more foundational tips.
Balancing picky eaters, busy schedules, and the need for healthful yet tasty options often feels like a juggling act. A pediatric nutritionist can guide families to healthy, relaxing mealtimes and successful lunches. Meals shouldn't be battlegrounds, and establishing healthy eating behaviors from an early age can make a significant difference in your child's cognitive development, academic performance, and social-emotional well-being.
How do I know if I have a picky eater?
Picky eaters may have limited food preferences but typically eat around 30 different foods consistently, including at least one item from each food group. They might stop eating a previously liked food but will usually return to it later. These children often go through phases, repeatedly eating the same few foods for days or weeks. Their appetite can be inconsistent, with larger portions one day and smaller amounts the next. They can tolerate both preferred and non-preferred foods on their plate and gradually add new foods to their diet. While they eat with the family, they are usually selective or may eat something different from what's offered.
Picky eating often causes significant concern for parents, and simply telling them "there's nothing wrong with your child" may lead to frustration and heighten their anxieties.
Tips for Feeding Picky Eaters
As exasperated as you might feel, setting the stage for peaceful, happy mealtimes matters. It's not only what we eat, but how we eat that sets the foundation for a healthy relationship with food and body from an early age. Here are some tips to feed your picky eater:
Offer variety: Serve small portions of different foods, including at least one item you know your child likes, to expose them to new flavors without pressure.
Be patient with new foods: It can take several attempts for a child to accept a new food. Keep offering it without forcing them to eat it. (It can take between 15 - 20 times before your child incorporates the new food into their repertoire.)
Set a routine: Serve meals and snacks at regular times to establish a consistent eating schedule, which can help kids feel hungry at mealtimes.
Make mealtimes relaxed: Avoid turning meals into a power struggle. Keep the atmosphere positive and stress-free.
Get them involved: Let your child help with food preparation, like washing vegetables or setting the table, to increase their interest in trying new foods.
Be a role model: Show your child that you enjoy eating a variety of foods. They are more likely to follow your lead if they see you trying new things.
Respect their appetite: Don’t force your child to eat if they’re not hungry. Encouraging them to listen to their body’s signals helps develop a healthy relationship with food.
Try fun presentation: Make meals more visually appealing by cutting foods into fun shapes or creating colorful plates with different food groups.
Minimize distractions: Turn off screens and limit toys at the table to help your child focus on eating. This includes everyone in the family.
Offer choices: Give your child a sense of control by letting them choose between two healthy options, like apples or carrots, to encourage more positive engagement with food.
As pediatric dietitians, we take a structured approach when evaluating a child with feeding difficulties, ensuring to identify any red flags that could indicate serious underlying health issues. When no concerning signs are present, we can help ease parents' worries by reassuring them that their child is growing normally. Picky eating happens, and it usually passes.
Providing guidance on healthy feeding practices and offering advice on a nutritious diet can support parents in making mealtimes less of a struggle and more productive.
Raising adventurous eaters is possible! So we recommend variety as a foundation of good eating. All of us get into the "What's for lunch?" rut. So here are three healthy lunch ideas to help you mix things up!
Cream Cheese Bagel with Vegetables
1 Bagel
4 tbsp of Cream Cheese
1/4 cup of Shredded Carrots
1/4 cup of Sliced Cucumbers
3/4 cup of Raw Spinach
2 Sliced Tomatoes
Side Options: Fruit, Greek Yogurt, Chicken Tenders
Cheesy Quesadilla
1 Tortilla
1/2 cup of Cheese
Optional: 4-6 oz of Rotissaire chicken, 4-6 oz of shredded beef, 1/4 cup of sauteed vegetables (onions, peppers, mushrooms, spinach), non-flavored Greek Yogurt for dipping, jalapenos
Side Options: Fruit, salad, baby carrots, rice & beans
Snack Wraps
1 Tortilla
2 Chicken tenders
3 Romaine Lettuce Leaves
1 Slice of Cheese
Condiments or 1 tbsp of hummus
Optional: 1/4 cup of sauteed vegetables, 1 fried egg, 1 tbsp of fresh basil
Side Options: Fruit, trail mix, baby carrots, zuchinni muffin
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