POPIN Friday Fact

 

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Ten Easy Steps for Picky Eating Solutions ~ Part 2


 

6. Playing with food is fun!
Children, play clothes, and kitchen floors wash up easily, so allow your children to experiment with foods in different ways. Cutting food into shapes or blocks can help familiarize picky eaters with the textures and colors of new foods. Carrot sticks and broccoli spears can "play" with each other and become fast friends with French fries. Organic ketchup, devoid of high-fructose corn syrup, appeals to many as a helpful "dip" for that first bite. Additionally, melted organic butter, nut satay sauces, and melted dark
cocoa (with or without sugar) can be enticing counterparts in helping to make unfamiliar meats, vegetables, and fruits less strange. Taking the fear out of food is an important step toward helping picky eaters expand their dietary horizons.

 

7. Practice "First This... Then That!"
As picky eating is more about texture than taste, keep the first bites of new foods small and reasonable. For children, the size should be consistent with the size of their pinky nail. Make it an achievable step, and use it alongside a motivator. For example, "first the blueberry, then the cookie." Or, "first the hamburger, then the French fry." Starting out, your main focus and goal is not complete nutrition as much as it is consistent cooperation.

Build up confidence and trust by sticking to your request and not pushing for them to eat more!

 

8. Graduate to the "Just Three Bites" Club.
Once the picky eater is comfortable with your target food, then move along to the "Just Three Bites" rule. Every food served at the table should include a three-bite minimum. In this way, the palate gets used to a variety of healthful foods. Remaining cheerful and consistent is the key to success. Even the pickiest eater, when positively motivated, can manage three small bites! In time, you may find many of the foods that were considered "gross" are now being eaten without any fuss and even becoming a favorite.

 

9. Triangle meals make nutrition complete.
When planning your meals, use the nutritional triangle method. Include in each meal one serving of protein, one of vegetable, and one of grain or starch. Remember not to count potatoes or corn as a vegetable as they fit more with grains and starches. Be confident in increasing protein and vegetable quantities as requested, though limit simple carbohydrates to a third of the complete meal. Don't skip meals − especially breakfast as it is an important foundational step of the nutritional day. Essential protein is easily achieved − even on busy mornings − with a small handful of nuts, organic yogurt, or a delicious protein smoothie.

 

10. Make dinnertime, happy family time.
Family mealtime is often the first to be compromised when schedules get overly busy. Food then becomes a necessity of hunger and is eaten on the run, rather than providing a time of nurturing and celebration. When creating new, more healthful habits at the dinner table are sure to have everyone sit down and eat together. Positive, shared conversation in a relaxed atmosphere softens the stress of new experiences for the picky eater especially, but also for everyone else. Stay true to your goals in a kind and loving way. Compromise encourages failure. Set a good example by trying new foods yourself and enjoy the adventure of happy, healthful eating!"

 

Resources:

* Autism Society of Alabama

www.autism-alabama.org/asa-blog.html

 

* The Autism File

www.autismfile.com/diet-nutrition/ten-easy-steps-for-picky-eating-solutions

 

 


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