{"id":4598,"date":"2018-11-17T10:54:49","date_gmt":"2018-11-17T16:54:49","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=4598"},"modified":"2025-06-13T11:45:38","modified_gmt":"2025-06-13T16:45:38","slug":"how-to-get-picky-eaters-to-try-healthy-foods","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/how-to-get-picky-eaters-to-try-healthy-foods\/","title":{"rendered":"Parents: Here’s how to get your picky eaters to try healthy foods"},"content":{"rendered":"

Getting kids to finish their vegetables can be a struggle many parents are familiar with, but teaching kids to make healthy choices doesn\u2019t have to be a fight.<\/p>\n

\u201cWe\u2019re all busy with work and family. The last thing we want to do is have a battle at dinner time,\u201d said Garen Schroder, RDN, LDN.<\/p>\n

As a nutritionist<\/a> who specializes in working with children and families at OSF HealthCare Children\u2019s Hospital of Illinois<\/a>, Garen has some advice for parents who want their kids to eat more healthy foods at home.<\/p>\n

Introduce new foods<\/h2>\n

As parents, we want to raise children to be independent, critical thinkers, so don\u2019t limit them to just the kid\u2019s menu. Let kids try new foods<\/a>, but don\u2019t force the issue.<\/p>\n

\u201cI always want meal time to be a positive experience,\u201d Garen said. \u201cIt doesn\u2019t help to put pressure on your kids to finish everything on their plate.\u201d<\/p>\n

Instead, give them the option to try something new without pressuring or reprimanding them, and don\u2019t overact if they don\u2019t try it or don\u2019t like it right away.<\/p>\n

Avoid using food as a reward<\/h2>\n

Choosing what to eat<\/a> should be a practical, rather than an emotional choice.<\/p>\n

Pressuring kids to finish their broccoli can make it feel even more like a chore, while bribing them with a cookie can make them seem even sweeter.<\/p>\n

\u201cI think it\u2019s so important for parents to be matter of fact about food. It\u2019s our job as adults to provide full nutrition. Don\u2019t reward good behavior or eating vegetables with treats because it makes the sweets more desirable,\u201d Garen said.<\/p>\n

Occasional desserts are great, Garen said, but they don\u2019t need to come with fanfare.<\/p>\n

Get kids involved<\/h2>\n

A child\u2019s interest in new foods can start at the grocery store. Ask them to choose one new item to try, then bring it home and ask them to help you prepare it<\/a>.<\/p>\n

\u201cCooking with kids definitely can be messy, but it shouldn\u2019t be something that\u2019s burdensome. It should be fun, and that\u2019s something the holidays are all about,\u201d Garen said.<\/p>\n

\"Toy<\/p>\n

Even children as young as 3 to 4 years old can help with basic washing and mixing.<\/p>\n

\u201cKids are curious, and it\u2019s like an adventure for them.\u201d<\/p>\n

Remember to be patient, as well.\u00a0 Don\u2019t be surprised or discouraged if your child doesn\u2019t take to something right away.<\/p>\n

\u201cIt\u2019s not reasonable for us to expect kids to like something the first time,\u201d Garen said.<\/p>\n

Keep introducing new foods<\/a> and foods prepared in new ways.<\/p>\n

Offer fruits and veggies fresh, frozen or incorporated into another dish. Make them a fun shape. Or give kids two healthy options and let them choose what they\u2019d like to eat.<\/p>\n

Make time<\/h2>\n

Make dinner time an opportunity for the family to slow down and re-connect. Consider banning phones or television during meal time, and instead start a conversation with your kids about their day or what happened at school.<\/p>\n

Holidays<\/a> are a great opportunity to start a tradition of coming together over a meal.<\/p>\n

\u201cThe holidays are about gratitude, sharing and community \u2013 and food plays a big part in celebrating those traditions,\u201d Garen said. \u201cBut our fast- paced lifestyle over the holidays makes that difficult. Take the opportunity to slow down and enjoy a home cooked meal.\u201d<\/p>\n

Find more resources for raising health kids on the Healthy Kids U<\/a> web page.<\/p>\n

Get Cooking<\/h2>\n\n\n\n\n\n\n\n
\"\"<\/td>\n\n

Cran-Apple Oatmeal<\/h3>\n

Do your kids want a quick and healthy breakfast? Try this slow cooker oatmeal that you can make overnight and have leftovers for the rest of the week!<\/p>\n

Read the recipe<\/a><\/td>\n<\/tr>\n

\"\"<\/td>\n\n

Sandwich on a Stick<\/h3>\n

Get the kids involved in making their own snack on a stick!<\/p>\n

Read the recipe<\/a><\/td>\n<\/tr>\n

\"\"<\/td>\n\n

Cheeseburger Mac<\/h3>\n

Are you craving the flavors of a cheeseburger and you love pasta too? Try this spin on an American classic that tastes like the real deal without all the calories!<\/p>\n

Read the recipe<\/a><\/td>\n<\/tr>\n

\"\"<\/td>\n\n

Healthy Chocolate Milkshake<\/h3>\n

Try this healthy spin on a classic chocolate milkshake. You will not even know it was made without ice cream!<\/p>\n

Read the recipe<\/a><\/td>\n<\/tr>\n

\"\"<\/td>\n\n

Strawberry Muffins with Cream Cheese Frosting<\/h3>\n

These muffins are better for you, and have less calories and fat than your typical store-bought muffins!<\/p>\n

Read the recipe<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

Getting kids to finish their vegetables can be a struggle many parents are familiar with, but teaching kids to make healthy choices doesn\u2019t have to be a fight. \u201cWe\u2019re all busy with work and family. The last thing we want to do is have a battle at dinner time,\u201d said Garen Schroder, RDN, LDN. As […]<\/p>\n","protected":false},"author":60,"featured_media":4888,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"no","footnotes":""},"categories":[5,116],"tags":[745,47,324,6],"coauthors":[757],"class_list":["post-4598","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-exercise","category-pediatrics","tag-child-development","tag-healthy-eating","tag-holidays","tag-nutrition"],"yoast_head":"\nParents: Here's how to get your picky eaters to try healthy foods<\/title>\n<meta name=\"description\" content=\"As a nutritionist for OSF Children's Hospital, Garen Schroder, RDN, LDN, has some advice for parents who want their kids to eat more healthy foods at home.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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