Tips for Keeping Picky Eaters Healthy

My daughter, who is almost four years old, has always been a nightmarishly picky eater. I remember a whole week of her toddlerhood passing in which she consumed nothing but snack crackers, water, and cranberry-grape juice. Any attempt to rid her of this habit ultimately fails, with you-have-to-eat-it fights leading to frightening problems like weight loss and behavioral disturbances. I've had to accept that my daughter is, and may always be, a picky eater, but I have found ways to make sure that she gets the nutrition she needs.

If you have a child who is very finicky about her food, there are solutions that can help you keep her healthy. Here are a few tips for making sure that your picky eater gets the best possible nutrition.

1. Choose healthier substitutes for your child's favorite junk foods. Many parents roll their eyes when I refer to healthy junk foods, but they're a must-have if your child is a very picky eater. If your child is absolutely nuts for Pepperidge Farm Goldfish, consider buying the whole-wheat version. If she will only eat Teddy Grahams, check out all-natural Bunny Grahams by Annie's homegrown. If PB&J is her schtick, use unsweetened peanut butter, natural fruit spreads, and whole-wheat bread. Soy hotdogs and soy chicken nuggets are very healthy, and most kids can't even tell the difference. There are many substitutes to keep your picky child healthy without making her feel as if she is surrendering her favorite foods.

2. Make kid-friendly homemade meals. Most picky eaters will turn down gourmet grown-up foods, like stews, curries, vegetable dishes, and even steak. Instead of getting McDonald's every night, you can make healthy homemade meals that appeal to your picky child's tastebuds. Makehomemade pizza with fresh vegetables and whole-wheat dough. Make macaroni and cheese with low-fat cheese, free-range egg, and whole-wheat pasta. Your child's favorite foods can be made at home in a way that is nutritionally balanced. These meals can provide excellent nutrition to your growing child without tasting too much like grown-up food.

3. Turn fruits and veggies into a game. My daughter announced just after her second birthday that she would never again eat a leaf. Since then, it has been nearly impossible to get green food into her. Games and make-believe are the only thing that make it possible. You know those sicky-green smoothies, loaded with wheat grass and spinach? In our house, that's called "monster juice," and it's what swamp monsters drink to stay strong. Bananas are monkey food, and we can be monkeys while we eat them. Grapes are the food of royalty, and we recline while popping them into our mouths and talking about the stresses of ruling a kingdom. Broccoli florets pass my daughter's "no leaves" rule because they are actually tiny trees that we can arrange into a forest before swooping down and consuming them "like giant dinosaurs!" Whatever works, I suppose.

Having a picky eater doesn't mean that your child can't get the same nutrition as his less finicky peers. By following some simple tips to maximize your child's nutrition, you can help to keep him healthy without having to fight, coerce or manipulate him into eating well.