It’s getting kids to eat what parents serve that causes so many problems.

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DINA ROSE, PhD is a sociologist, parent educator and feeding expert empowering parents to raise kids who eat right.

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Links

Dinner Together Building Healthy Families One Meal at a Time.

Food Politics Marion Nestle's intelligent take on the politics of food and nutrition.

Fooducate Like Having a Dietician on Speed dial.

Hoboken Family Alliance A terrific resource for people living in the great city of Hoboken, NJ.

The Lunch Tray Everything you need to know about improving school lunches.

Parent Hacks Forehead-Smackingly Smart Tips

Raise Healthy Eaters One of the best blogs (other than my own) for learning to raise healthy eaters.

Real Mom Nutrition Tales from the Trenches. Advice for the Real World. From a mom-nutritionist who knows!

Stay and Play The best indoor playspace on the East Coast. Oh yeah, and it happens to be owned by my brother.

weelicious Great Recipes for Kids 

Entries in Picky Eater (12)

Saturday
Nov012014

The 52 New Foods Challenge: Change the Way Your Kids Eat Forever!

If I were ever going to write a cookbook, it would be a lot like this one, The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee.

It's like Jennifer has been living inside my head for the past decade! I'm not joking.

You know how I'm always talking about the importance of reducing pressure? About using variety to lay the foundation for new foods? About how teaching kids about the sensory properties of foods eliminates fear and resistence?

Well, it's all in there. Concrete, practical steps. (Use it as the handy compendium to my book!)

The 52 New Foods Challenge is not so much a cookbook as it is a how-to guide:

  • How to get kids used to the idea of trying familiar foods in new ways.
  • How to create an engaging game that makes children eager to try new foods.
  • How to help your children explore food with all their senses: sight, smell, touch, sound and taste.
  • How to get your kids into the kitchen.
  • How to reduce tension around the table so you can stop being a dictator and start being a teammate.
  • How to help your kids feel safe around unfamiliar foods.
  • How to leverage your children's intrinsic motivation to be healthy eaters.
  • How to use rewards effectively.
  • How to stage meals to encourage veggie consumption.
  • How to shop, cook and plan meals efficiently and effectively.

And then, as if that weren't enough, The 52 New Foods Challenge, actually provides recipes!

Not hard, complicated recipes. Easy and tasty ones.

Here's the plan:

Every week your family picks one new food to taste test. One new food. That's not so hard. And then there are a handful of recipes for each new food so your family can sample it multiple ways.

The book is organized seasonally so you'll be trying foods that are fresh, easily available, and which you're probably already in the mood for. 

  • Fall calls for families to try foods like sweet potatoes, pumpkin and brussels sprouts.
  • Winter is all about kale, leeks, Asian pears, quinoa.
  • Spring will move you onto asparagus, zucchini, strawberries and cherries.
  • Summer introduces corn, peaches, lavender and chickpeas

Get your copy of The 52 New Foods Challenge here.

My family has a pretty diverse diet already, but I have to say that this book put a little more spring into our step.

Reading this book reminded me about foods we like but which I rarely buy—foods like leeks. And while I had a quibble or two about the guidelines for families, this book has already helped us break out of the go-to recipe rut.

Last week my family made Brussels Sprouts Chips. They're like Kale Chips...only a teensy bit better.

We all dove into this dish with gusto—and huge smiles. 

You should definitely try making this. Here are Jennifer's directions (page 77).

 

Brussels Sprouts Chips

Directions:

1. Preheat the oven to 350° F.

2. Using your fingers, peel away the leaves from the sprouts.

3. Place the leaves on a rimmed baking sheet. Add 2 tablespoons of extra-virgin olive oil and 1/4 teaspoon of salt. Toss to combine.

4. Bake for 10 minutes, then toss the leaves in the pan. Reduce the heat to 250° F and bake the sprouts for 15 minutes more, or until the leaves are crispy and almost burnt. Let your kids watch closely to figure out the best timing for your oven.

Jennifer's tip for peeling the leaves: Cut off the ends, turn the sprouts over and gently pry the leaves away starting at the stem. Keep trimming off the ends as you go to make it easier to peel off the layers. This takes patience (and time), but it's a fun activity for your kids. As you get closer to the center, the leaves will become too tight to peel, so simply save the small pieces for sautéing or roasting.


Recipe reprinted from The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by arrangement with Avery, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright (c) Jennifer Tyler Lee, 2014

Want to know more about The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee?

~Changing the conversation from nutrition to habits.~

Tuesday
Jun032014

3 Ways to Get Your Kids to Eat More Fruits & Vegetables

I've often been critical of modeling as a technique for increasing kids' vegetable consumption.

It's not that I think modeling isn't important. It's that I think modeling just isn't powerful enough.

Imagine someone telling you that the best way to teach your kids how to dress themselves is to let them "catch" you wearing clothes.

Kids need to see you eating fruits and vegetables, for sure. But they also need to learn how to taste new foods, to develop a foundation of eating a variety of foods, to become more familiar with the sensory properties of fruits and vegetables. The list of the skills kids need to learn to develop healthy eating habits goes on.

Having said that...

A new study shows that not all modeling is equally effective. So...

Parents, start eating:

  • Fruit at dinner
  • Green salad at dinner
  • Vegetables at snack

It's not that these modeling moments are more powerful than modeling, say, eating vegetables at dinner. Rather...

Teaching children to eat fruits and vegetables throughout the day increases their total consumption.

Read Change How Your Kids Snack

The same logic applies to adding salad and fruit to dinner. Read Salad Days and Dishing Up Dessert.

Rather than fight with your kids to eat a few more bites of vegetables at dinner, give your kids more opportunities to eat only a few bites.

  • A few bites add up across the day
  • Eating fruits and vegetables throughout the day is simply the right habit

~Changing the conversation from nutrition to habits.~

Source: Draxten, M., J. A. Fulkerson, S. Friend, C. F. Flattum, and R. Schow. 2014. “Parental Role Modeling of Fruits and Vegetables At Meals and Snacks is Associated With Children's Adequate Consumption.” Appetite 78C: 1-7.

Thursday
Nov072013

The Problem of Playing Power Ball

Control around food is almost always expressed as if it's a ball being thrown around.

First the parents have the power ball: "You will eat the meatloaf I made or no dessert and no tv."

Then, the kids have the power ball: "No, I want chicken nuggets. I'd rather starve than eat anything else."

Some parents think they're not playing ball at all. But, if you always make your children's favorite foods before they demand them your kids own the ball. And they're not sharing.

Power was the underlying theme of my last post, Kid-Approved Meals. Here we're going to address it directly because power struggles underlie a lot of your food struggles.

If you've read any parenting literature you're probably familiar with the four parenting styles. 

  • Authoritarian: Children are expected to follow the strict rules established by the parents, and the children aren't given much if any input.
  • Authoritative: Parents establish a strong, but compassionate structure. Children are engaged.
  • Permissive: Often associated with indulgent. Very warm and compassionate with little or no structure.
  • Uninvolved or Neglectful:

Parents often get stuck going back and forth being authoritarian and being permissive because they (mistakenly) believe that these are the only choices they have.

You start with the style you're most comfortable with. When it doesn't work, though, most parents flip to the other style. When that approach doesn't work any better—their kids still arent' trying new foods, and still aren't eating more vegetables—parents ultimately end up reverting to their original position. Back and forth they go.

Sound familiar?

(Note to public health professionals: It's not like parents aren't trying!)

The solution is to find the middle ground: authoritative parenting.

Authoritative parents are successful because they create an eating structure that is firm but flexible. And that's the winning ticket.

1) Set some guidelines to form a structure: I recommend you consider using the Rotation Rule and establish regular times for eating and for no-eating. I call these Eating Zones.

2) Offer your children choices within that structure. This produces shared control.

3) Engage in Sensory Education.

4) Stop looking for the "perfect" food. It doesn't exist. What kids will eat has more to do with their brains than their taste buds. Read You Can't Feed Your Way Out of a Picky Eating Problem.

5) Recognize that taste preferences are formed more than they're found. This is how Indian kids end up liking Indian food and Mexican kids end up liking Mexican food. Read Food Culture and What it Means to be "Child-Friendly."

6) Remember, young kids don't have stable taste preferences, so what they like actually can change from day-to-day. Expect some bumps in the road.

For more on this, read The Goldlocks Approach.

~Changing the conversation from nutrition to habits.~