“No me like peas!” says the tenacious two-year-old. The exhausted mother replies, “But peas are soo yummy! They’ll make you big and strong! And, did you know that mommy eats peas, daddy eats peas, brother eats peas….” While the mother is completing the list of all humans and animals who eat peas, plus throwing in a threat from Santa Clause, who clearly doesn’t bring non-pea eaters presents, the two-year-old then surmounts the mother’s plea with folded arms, a “this is war” stare, and a firm “No.” Knowing the strength and determination of her pint-sized opponent, the mother sighs, retreats, and goes for the reliable pea substitute, Goldfish. Another battle lost, and another strike against poor old Santa Clause.
Can you relate? If you’re a mother of any age child, chances are good that you’ve fought a few food battles. And because we have a primal instinct to nourish our children, we will go to any length to get them to eat. So how do we encouraged healthy eating but avoid the battles? Here are a few strategies to help cultivate good eating habits in your children.
1) Let Them Grocery Shop
Just like us adults, kids like being a part of decision making. As children, so much is already decided for them like what they wear, where they go, or who they see. So when you give the opportunity to decide something for themselves, they’ll rarely turn you down! Use this to your advantage when picking out produce! Instead of choosing that week’s vegetable for them, ask them what they’d like to have! Try taking them to the frozen vegetables and allowing them to pick two bags they’d like to try. That way when peas show up on their dinner plate that week, it’s no longer a battle between what mom wants me to eat and what I want to eat.
2) Let Them Help Cook
When you allow your children to cook with you, not only are you passing on recipes, techniques, or your joy for cooking, but you’re also introducing them to new flavors and making them feel more involved in their dinner menu. When Paislee and I cook together, it always amazes me how adventurous she is in trying new things. She’ll often ask for a taste of raw garlic, a lick of the lemon slice, or even a sprinkle of cinnamon. If I were to give her a plate of these items on her table, she’d probably turn up her nose and try and feed it to the cat. However, since these items are not being forced on her, but instead just left out on the counter for her to choose to taste, she goes for it! Now she’s inheriting my love for cooking and expanding her palate all at the same time!
3) Play with Their Food
Whoever said that we shouldn’t play with our food, obviously never sat through dinner with a toddler. Some of my favorite memories from mealtimes growing up include Bugs Bunny shaped waffles, sandwiches cut into pinwheel shapes, and ants on a log. It was my mother’s creativity with these foods that made them magical! Simply changing the appearance of dinner also changes the mood of dinner. It becomes fun and inviting! When food at a restaurant comes out perfectly plated and garnished, it entices us and makes our dinner more enjoyable. So think of this as garnishing your child’s plate! Make Mickey Mouse heads out of rice balls, bunny faces with carrots, or whatever your inner-child can think of! Maybe even make a game out of it. We like to pretend broccoli gives us turbo-speed at our house, and will run around the kitchen after eating! Have fun with it!
4) Try, Try Again
I have a rule we use in my house, you must try something 3 times before you can dismiss it. This means that for any food item, you have to allow me to make 3 separate dishes that include that ingredient, before you can say, “No thank you” to that food. This rule started with my husband when we first got married, as he was not fond of my “rabbit food” cooking! However, now I’m using the same rule for myself as I prepare food for Paislee. There are plenty of foods that were a complete bust the first time I tried them with Paislee. You would have thought I gave her gasoline if you saw her face after tasting avocado. I didn’t give up though! I kept trying, and now she LOVES avocado! Make a decision to serve food items AT LEAST 3 different times to your child before giving up! Sometimes they just need to acquire a taste for it.
The Well Nourished Nest 