Help! My Child is a Picky Eater!

Tips for Encouraging a Heart-Healthy Diet

Going to battle over broccoli? Bargaining for peas? Welcome to the Picky Eatery, where variety is not on the menu. If your child turns up his nose at anything new and is determined to eat nuggets, dogs and noodles for every meal, then it might be time to consider the effect this diet may be having on his health.

Why do children need a heart-healthy diet?

According to Rachel Lazowski, a nutrition intern for UVA’s Club Red Clinic, researchers have discovered that plaque build-up in the arteries begins in childhood and progresses into adulthood, which can lead to heart disease. “One study looked at the neck arteries of obese children, especially those with high triglycerides,” she says. “They found that their arteries had prematurely aged to mimic those of a 45-year-old, giving credence to the saying, ‘You’re only as old as your arteries.’”

What is a heart-healthy diet for young kids?

According to the American Heart Association, children two years and older should be following a diet that includes:

• low-fat dairy products

• lean meats (chicken, turkey, fish)

• whole grains and

• fresh fruits and vegetables.

A balanced diet will ensure kids are getting all the nutrients, vitamins and minerals necessary to promote growth and good health. Plus, children will be less likely to be overweight or have elevated blood pressure and cholesterol levels if they consume a healthy, varied diet from toddlerhood.

But how do I get my kids to eat right?

First, it’s important not to lose your cool, says Lazowski, “Accept your child’s decision not to try a new food item without getting upset or discouraged,” she says. “It usually takes 10 to 15 exposures to a new food item before it is accepted. The best advice is to re-introduce the food often and to prepare it in different ways.”

Give children at least four choices on their plate. Two of the food items should be something your child already enjoys and will eat. The third option should be something that has recently been introduced, and the last item could be something never tried before. 

Involve your child in meal planning , grocery shopping and preparing foods. This is another way to encourage kids to try new foods by giving them the choice.

Limit treats as rewards. Instead, consider using non-food items, like stickers or crayons, to reward good behavior. Praise and encourage kids to establish positive habits.

Be a good role model. Children learn from watching their parents eat and often want to eat the same things so purchase, prepare and eat a variety of foods that offer a high nutritional value.

Prepare healthful foods in a creative and fun way (children like finger foods!).

• Cut sandwiches, low-fat cheeses, fruits and vegetables into different shapes with cookie cutters

• Make fruit kebobs

• Make smoothies with fruit and low-fat yogurt or milk

• Incorporate fruits into recipes for breakfast such as blueberry pancakes

• Consult websites such as mypyramid.gov, americanheart.org, or healthychildren.org for other fun food preparation ideas

Try this Smart Goal: Instead of sugary beverages, serve your children water, low-fat milk or diluted, 100-percent juice.