March is National Nutrition Month! Good nutrition during the first years of your child’s life is vital for healthy growth and development. Starting good nutrition habits early can help children develop a healthy relationship with food and eating… but what do you do if every mealtime results in a power struggle? If you find yourself serving macaroni and cheese every night because your child refuses vegetables, I have been there too. Research shows that most children eventually outgrow their picky-eating phase, but what to do in the meantime? These simple tips that can help keep mealtimes fun and healthy! 

Before Mealtimes

• Let your child help make the meals! Give them simple jobs, like tearing lettuce for a salad, mixing in a bowl, or having them help set the table. Kids are more likely to eat food that they help prepare.
• Take your child grocery shopping with you, and let them pick out some new fruits, vegetables, or other healthy options they would like to try.
• Offer choices - instead of asking “Do you want carrots?” try “Would you like broccoli or carrots?” Giving your child a choice will help give them a sense of control. 

During Mealtimes

• If your child dislikes vegetables such as broccoli or cauliflower, try serving it in different forms, such as mixing it in with one of their favorite dishes, or serving it with a fun dip on the side. Research tells us kids may need to try a new food five to ten times before they start eating more of it, so keep offering!
• Be a role model. Children tend to follow the family example, so try to pile up your own plate with lots of colorful veggies and fruits.
• Though it may be tempting, try to avoid bribing your child with sweet treats to get them to clean their plates. This is not always the best way to develop healthy habits in the long run. Just continue offering healthy choices, encourage them to try new foods, and keep the mood at mealtime positive. 

After Mealtimes 

• Remain upbeat even after mealtime is over - praise your child’s efforts! For example, even if they didn’t finish their plate, you can say, “I love that you tried a new food today!”
• Respect their appetite, and remember that some days children will eat more (especially during a growth spurt), and some days they will eat less. Be mindful of their hunger cues while continuing to offer healthy foods.
• Try to keep healthy snacks available around the house for your child to munch on between mealtimes, such as hummus, yogurt, or any healthy dip with vegetables or fruits. 

If you are concerned about your child’s eating habits, talk to your pediatrician. They can help make sure that your child is getting all the necessary nutrients to grow and develop. Remember, picky eating is a normal developmental stage for toddlers, and will not last forever. Do your best to patiently work with your child on continuing to try healthy foods, and this will help put them on the path toward lifelong healthy eating. For more nutrition resources, visit https://www.elcpalmbeach.org/family-resources.