Picky Eaters?

By Wendy Gordon

Childhood and picky eating are not synonymous concepts, but it's easy to think so, judging by the boring entries on most "children's" menus: macaroni and cheese; grilled cheese; peanut butter and jelly; burgers and chicken nuggets. As a mother of four, I can assure you, there's no need to linger in culinary dullsville.

People vary widely in their food tastes. Some people are genetically averse to new experiences, and this trepidation manifests itself when trying new foods. Too often, though, children's dietary rigidities result from psychological or social causes rather than physical ones.

Here are my top tips for preventing picky eaters:

Start Early

Food a pregnant woman eats is absorbed into the placenta and amniotic fluid. After the baby is born, the mother's diet is reflected in the taste of her breast milk. A baby whose mother eats spicy curry while pregnant and nursing is likely to enjoy it as a six year old. A growing body of evidence indicates that breastfed babies whose mother's eat a varied diet grow up into adventurous eaters.

Eat Meals Together

When children and adults eat separately, it can be tempting to resort to PB&J. Little ones need to see adults enjoy eating a variety of foods. The family table is where they learn the art of relaxing and conversing—and good table manners.

Don't Play Short Order Cook

After you've gone through the trouble of fixing a nice meal, don't be manipulated into heating up mac and cheese. Keep children's food preferences in mind when planning meals, and feature favorites now and then. And yet—

Don't Turn Food into a Power Struggle

I remember sitting at the table for an hour at age four, being forced to choke down a cold fried egg. I haven't eaten one since. Children's food preferences should be respected. Insist that children try everything once or twice, but if they utterly despise something, let them skip it. No need to offer a substitute.

Be a Responsible Gatekeeper

Children accustomed to bland processed food are often put off by the robust flavors of unprocessed food. I fed my children whole grain breads and cereals from the beginning. We never buy packaged snacks, candy, or soda or go to fast food restaurants. As my three older kids have grown they've been exposed to junk food, but they still prefer the food they grew up with.

Make Food Worth Eating

Cooking is a basic skill that anyone can learn to do well, if simply, and food that tastes good is more likely to be eaten. Involving children in the preparation of food doesn't guarantee they will eat it but it does make it more likely.

Make Food Fun

Our family often had international food theme weeks when the children were little. We'd pick a cuisine such as Italian or Thai, and experiment with a variety of dishes from that country. We prepare special birthday dinners and most Friday nights involve a special meal. Older children can prepare a meal for their parents. Avoid negative comments such as "I shouldn't be eating this sinful dish" or "I'm going on a diet tomorrow."

Offer a Variety of Colors and Textures

Cooking and serving styles play a role in food preference. Some children prefer foods isolated—carrots apart from chicken, salad in a separate bowl, etc. This is okay. Others may dislike a food by itself but accept it in a cooked dish—tomato sauce instead of fresh tomatoes, say, or cauliflower pureed into a soup. If children dislike chewy meats such as steak or chops offer them softer items such as beef stew, pot roast or braised lamb shanks.

Wendy Gordon is a writer and restaurant reviewer who lives in Portland, Oregon. She has a Masters Degree in clinical Nutrition from the University of Chicago.