How to get your Picky Eater engaged in the kitchen

Dealing with a picky eater can be a challenge for parents who strive to provide nutritious and balanced meals. However, involving your picky eater in the meal prepping process can be a powerful tool to encourage them to taste new foods and expand their palates. By engaging them in planning, shopping, and preparing meals, you create opportunities for exploration and foster a sense of ownership over their food choices. In this blog post, we will explore practical strategies to involve picky eaters in meal prepping and empower them to embrace a more varied diet.

Include Them in Meal Planning:
Begin by including your picky eater in the meal planning process. Sit down together and discuss meal options for the upcoming week. Encourage them to share their preferences and offer ideas for dishes they might be willing to try. Teach them about balanced meals, emphasizing the importance of incorporating different food groups. By involving them in the decision-making process, you not only give them a sense of control but also help them understand the importance of a well-rounded diet.

Explore New Ingredients Together:
Take your picky eater on a culinary adventure by exploring new ingredients together. Visit the grocery store or farmer's market and allow them to choose one or two unfamiliar fruits, vegetables, or seasonings to incorporate into their meals. The excitement of selecting and experimenting with new ingredients can pique their interest and open doors to new flavors. Encourage them to research and learn about the nutritional benefits and unique characteristics of these ingredients. By involving them in the ingredient selection, you empower them to take ownership of their food choices and develop a sense of curiosity.

Make Meal Prepping Fun and Interactive:
Meal prepping doesn't have to be a chore; it can be an enjoyable and interactive experience for the whole family. Create a positive and supportive environment by turning meal prepping into a fun activity. Allow your picky eater to participate in washing, peeling, and chopping vegetables or mixing ingredients. Consider playing some music, engaging in conversations, or even turning it into a friendly competition by timing tasks. By transforming meal prepping into a fun and engaging experience, you can help alleviate any negative associations your picky eater may have with trying new foods.

Encourage Tasting and Small Steps:
Encourage your picky eater to taste new ingredients and flavors, emphasizing the importance of trying before forming an opinion. Start small by asking them to taste a tiny amount of a new ingredient or a previously disliked food. Praise their efforts, regardless of their reaction. If they enjoy the taste, celebrate their accomplishment and offer more opportunities to incorporate that ingredient into meals. If they still have reservations, reassure them that it takes time for tastes to develop and encourage them to revisit the food at a later time. By focusing on small steps and positive reinforcement, you create a safe space for your picky eater to explore new tastes without pressure.

Turn Mealtime into a Discovery Session:
Mealtime presents a valuable opportunity to turn eating into a sensory discovery session for your picky eater. Encourage them to observe the colors, textures, and aromas of the meals you have prepared together. Discuss the different ingredients and what makes them unique. Pay attention to the flavors they enjoy or dislike, and encourage them to articulate their preferences. Create an atmosphere of open-mindedness and curiosity, where meals become a platform for learning and exploration. By engaging their senses and encouraging them to express their opinions, you empower your picky eater to develop a more adventurous palate.

Lead by Example:
As a parent, it's important to lead by example and demonstrate a willingness to try new foods. Be adventurous in your own eating habits and openly share your experiences with trying unfamiliar ingredients. Enjoy your meals with enthusiasm, expressing your enjoyment of diverse flavors and textures. When your picky eater sees you modeling an adventurous approach to food, they are more likely to feel inspired and motivated to follow suit. Remember, your excitement and openness can be contagious, making the mealtime experience more enjoyable for the whole family.

Be Patient and Persistent:
Encouraging your picky eater to try new foods and expand their palate takes time, patience, and persistence. Understand that setbacks and reluctance are common and part of the learning process. Don't force or pressure your child to eat something they dislike; instead, explore alternative ways of incorporating new ingredients or flavors into meals. The journey to a more varied diet is unique for each picky eater, so celebrate even the tiniest victories along the way. Keep offering a variety of foods and encouraging tasting without pressure or judgment. With time, continued exposure, and a supportive environment, your picky eater may surprise you with newfound culinary interests.

Involving picky eaters in meal prepping is a powerful way to encourage them to taste new foods and develop more adventurous palates. By including them in meal planning, exploring new ingredients together, making meal prepping interactive and fun, encouraging tasting and small steps, turning mealtime into a sensory discovery session, leading by example, and being patient and persistent, you can empower your picky eater to embrace a more varied diet. Remember, the goal is not to force or pressure your child but to create a positive and engaging environment that fosters a love for food exploration and a lifetime of healthy eating habits.