How to Prevent a Picky Eater 101 (If These Tips Don't Work, Try the Blondie Recipe Below)
As a book publishing editor, I think the latest book, Deceptively Delicious is great—one of those “Why didn’t I think of that?” ideas. In case you haven’t heard of it, Deceptively Delicious is a cookbook, written by Jerry Seinfeld’s wife, Jessica, that helps parents of picky eaters hide fruits and vegetables in everyday foods by pureeing them (not that there’s anything wrong with that.) For example, a spinach puree lurking inside an innocuous-looking brownie or puree of chickpea inside a chocolate chip cookie. But, as a time-challenged parent who can’t even find her blender squirreled away somewhere in her cramped kitchen, I know there must be easier ways.
Truly. I’m too tired to be sneaky. And I don’t have a personal chef. Or the freezer space for purees.
There’s not much parenting advice that I’m sure about, but I do know one thing, and so, I give the following advice to all women who are currently pregnant, awaiting that pink line on their EPT, or any women about to look at a man while they’re ovulating: Do yourself a favor and don’t encourage a picky eater. You will only make mealtimes stressful for yourself, your family, and your children’s future spouses. Having twins, I had no choice but to draw the line at zero tolerance. I didn’t want to hear “Ewe!” times two every time they saw something green on the plate or if the potatoes mixed in with the corn. My kids are not perfect (this I’m also sure of). Yes, they will give the occasional cringe at a broccoli spear and will opt for French fries even when full. But for the most part, they eat without (too many) complaints—and that means raw and cooked veggies, fruits, meat, poultry, and fish. Culling the best advice fellow whole foods mom Ivy and I have found from nutritionists, doctors, and moms, we offer the following tips to discourage or help counter picky eating:
When the pediatrician gives the green light for solid food, start your kids on veggies first, then the fruit. (Since fruits are sweeter than most veggies, and you may find your little one turning his head at the spinach once he’s had the pears.)
Buy organic baby food with the lowest amounts of sugar—that way, you’re not developing your baby’s sweet tooth.
Limit juices, or, better yet, stick to water for toddlers—most juice is empty calories and basically sugar water. You don’t want your child saying “I full” at dinner because he has a belly full of juice.
A little junk, please—limit snack foods or junk to one or two items. A few “in moderation” foods are good to have on hand--you don’t want to raise a social pariah who’s hoarding Ding Dongs in his high school locker (believe me, I have seen the disastrous results of parents who were too strict). Let kids have a bit of junk to “unstigmatize” it. If they think it’s forbidden, they’ll want it more. (See below for a healthy whole foods sweet treat you can make at home.)
As age appropriate, let your kids help with food prep if they want to—it took one night with my daughter snapping green beans wearing her swim goggles (“in case they snap up in my face”). Now she insists on helping me make her “world famous green beans.” (World famous? With the pre-K set?) Kids can help shuck corn, rip lettuce for salad, make pancakes, etc. Just make sure they wash their hands and no coughing in the greens, please. Don’t expect perfection obviously.
Start a garden. Unfortunately, my attempts at a banner tomato crop yielded about six dinky tomatoes the entire season and our green pepper shriveled on the vine after being attacked by some alien white bug (So much for our “sustainable garden.” Basically we’re screwed). But, if you have the yard space, the sun, and the green thumb, I guarantee your kids will not only reap what they sow, but eat it, too.
Introduce Fruits and Veggies Early and Often. If you put fruits and veggies on their plates—with every meal, including snacks—they will get used to the tastes and textures over time. Our rule was that you needed to eat the fruits and veggies first. If they got full, at least they’d gotten those most nutritious elements. You’ll be surprised: if you start this early enough and do it consistently, you will likely see your kids reaching for red pepper and carrot sticks at family functions where chips and nachos are served alongside. I’m not saying my kids will always opt for the veggies, only that they will eat both. If they get good food in their bodies, I’m not so much concerned about the bad stuff.
No Complaining Allowed. It’s one thing not to like the food being served—but if your kids are allowed to say, “Ick,” “Yucky,” “Gross,” to you, don’t be surprised when they say it out loud to someone else—much to your dismay. Only compliments, not complaints to the cook, please. Teach them to say, “I’m not a fan of” or “X doesn’t agree with me” as alternatives in case they do go to someone else’s house for dinner.
Nix the “Just two more bites.” I am not a fan of coaxing a child this way. If it works for you, more power to you. Who really wants to spend their one night out counting? Who’s keeping score? By keeping score, it’s turned into a game. I tell my kids to eat “half” of it or eat “most” of it. If they won’t—or they say they’re full—the line is, “If you don’t have room for dinner, you don’t have room for the dessert. After that, “the kitchen is closed for the night” --end of story. It’s their choice. If they won’t eat, we do not let them eat again for the night. If you are one of those people who are afraid your child will starve: they won’t. If you simply cannot do that, only let them eat something healthy: nuts, fruit, veggies, or low-fat cheese. No cookies, ice cream, etc.
Vary Desserts. It’s a good idea to mix dessert up, ranging from purely healthy offerings like fruit salad with whipped cream or a homemade banana pop, to something more indulgent like ice cream, homemade or a whole foods carrot cake, or hot cocoa. Varying the offerings makes kids equate dessert with healthy things, too, and not just gooey gunk.
As a book publishing editor, I think the latest book, Deceptively Delicious is great—one of those “Why didn’t I think of that?” ideas. In case you haven’t heard of it, Deceptively Delicious is a cookbook, written by Jerry Seinfeld’s wife, Jessica, that helps parents of picky eaters hide fruits and vegetables in everyday foods by pureeing them (not that there’s anything wrong with that.) For example, a spinach puree lurking inside an innocuous-looking brownie or puree of chickpea inside a chocolate chip cookie. But, as a time-challenged parent who can’t even find her blender squirreled away somewhere in her cramped kitchen, I know there must be easier ways.
Truly. I’m too tired to be sneaky. And I don’t have a personal chef. Or the freezer space for purees.
There’s not much parenting advice that I’m sure about, but I do know one thing, and so, I give the following advice to all women who are currently pregnant, awaiting that pink line on their EPT, or any women about to look at a man while they’re ovulating: Do yourself a favor and don’t encourage a picky eater. You will only make mealtimes stressful for yourself, your family, and your children’s future spouses. Having twins, I had no choice but to draw the line at zero tolerance. I didn’t want to hear “Ewe!” times two every time they saw something green on the plate or if the potatoes mixed in with the corn. My kids are not perfect (this I’m also sure of). Yes, they will give the occasional cringe at a broccoli spear and will opt for French fries even when full. But for the most part, they eat without (too many) complaints—and that means raw and cooked veggies, fruits, meat, poultry, and fish. Culling the best advice fellow whole foods mom Ivy and I have found from nutritionists, doctors, and moms, we offer the following tips to discourage or help counter picky eating:
When the pediatrician gives the green light for solid food, start your kids on veggies first, then the fruit. (Since fruits are sweeter than most veggies, and you may find your little one turning his head at the spinach once he’s had the pears.)
Buy organic baby food with the lowest amounts of sugar—that way, you’re not developing your baby’s sweet tooth.
Limit juices, or, better yet, stick to water for toddlers—most juice is empty calories and basically sugar water. You don’t want your child saying “I full” at dinner because he has a belly full of juice.
A little junk, please—limit snack foods or junk to one or two items. A few “in moderation” foods are good to have on hand--you don’t want to raise a social pariah who’s hoarding Ding Dongs in his high school locker (believe me, I have seen the disastrous results of parents who were too strict). Let kids have a bit of junk to “unstigmatize” it. If they think it’s forbidden, they’ll want it more. (See below for a healthy whole foods sweet treat you can make at home.)
As age appropriate, let your kids help with food prep if they want to—it took one night with my daughter snapping green beans wearing her swim goggles (“in case they snap up in my face”). Now she insists on helping me make her “world famous green beans.” (World famous? With the pre-K set?) Kids can help shuck corn, rip lettuce for salad, make pancakes, etc. Just make sure they wash their hands and no coughing in the greens, please. Don’t expect perfection obviously.
Start a garden. Unfortunately, my attempts at a banner tomato crop yielded about six dinky tomatoes the entire season and our green pepper shriveled on the vine after being attacked by some alien white bug (So much for our “sustainable garden.” Basically we’re screwed). But, if you have the yard space, the sun, and the green thumb, I guarantee your kids will not only reap what they sow, but eat it, too.
Introduce Fruits and Veggies Early and Often. If you put fruits and veggies on their plates—with every meal, including snacks—they will get used to the tastes and textures over time. Our rule was that you needed to eat the fruits and veggies first. If they got full, at least they’d gotten those most nutritious elements. You’ll be surprised: if you start this early enough and do it consistently, you will likely see your kids reaching for red pepper and carrot sticks at family functions where chips and nachos are served alongside. I’m not saying my kids will always opt for the veggies, only that they will eat both. If they get good food in their bodies, I’m not so much concerned about the bad stuff.
No Complaining Allowed. It’s one thing not to like the food being served—but if your kids are allowed to say, “Ick,” “Yucky,” “Gross,” to you, don’t be surprised when they say it out loud to someone else—much to your dismay. Only compliments, not complaints to the cook, please. Teach them to say, “I’m not a fan of” or “X doesn’t agree with me” as alternatives in case they do go to someone else’s house for dinner.
Nix the “Just two more bites.” I am not a fan of coaxing a child this way. If it works for you, more power to you. Who really wants to spend their one night out counting? Who’s keeping score? By keeping score, it’s turned into a game. I tell my kids to eat “half” of it or eat “most” of it. If they won’t—or they say they’re full—the line is, “If you don’t have room for dinner, you don’t have room for the dessert. After that, “the kitchen is closed for the night” --end of story. It’s their choice. If they won’t eat, we do not let them eat again for the night. If you are one of those people who are afraid your child will starve: they won’t. If you simply cannot do that, only let them eat something healthy: nuts, fruit, veggies, or low-fat cheese. No cookies, ice cream, etc.
Vary Desserts. It’s a good idea to mix dessert up, ranging from purely healthy offerings like fruit salad with whipped cream or a homemade banana pop, to something more indulgent like ice cream, homemade or a whole foods carrot cake, or hot cocoa. Varying the offerings makes kids equate dessert with healthy things, too, and not just gooey gunk.
Am I totally against a little stealth action with my kids? Absolutely not—I envision a Lojac device hidden in my daughter’s car when she’s on her first date; it’s just that I don’t have time to be stealth in the kitchen—I’m too busy trying to find the blender.
For a homemade treat your kids will love, picky eaters or not, check out these Peanut Butter Blondie Bars, adapted from Whole Foods Dish, May 2009. With the all-natural peanut butter and omega-3 eggs, they pack a healthy punch of protein and healthy omega-3 fat. Just remember to cut them small; the recipe serves 12, not 2:
Peanut Butter Blondie Bars
Serves 12
Canola oil cooking spray
1 1/2 cups chunky all-natural peanut butter
3 omega-3, cage-free organic eggs (such as Organic Valley)
3/4 cup brown sugar
2 teaspoons pure vanilla extract
1 teaspoon aluminum-free baking powder
1 cup wheat germ
1/2 cup white whole wheat flour (such as King Arthur Flour brand)
1/2 cup dark mini chocolate chips (such as Ghirardelli brand)
1. Preheat the oven to 350 degrees. Coat an 8 x 8-inch square glass baking dish with canola oil cooking spray. In a medium size bowl, combine the peanut butter, eggs, brown sugar, and vanilla until smooth.
2. Add the baking powder and blend thoroughly. Mix in the wheat germ and flour just until blended. Stir in the chocolate chips.
3. Scrape the batter into the prepared pan and bake for 25-30 minutes, or until a knife inserted in the center comes out moist but clean. Remove the pan from the oven and use the back of a spoon to flatten and smooth the top. Let the blondie bars cool on a rack for at least 15 minutes before serving.
To serve: Cut the cake into 12 squares and enjoy!
1 1/2 cups chunky all-natural peanut butter
3 omega-3, cage-free organic eggs (such as Organic Valley)
3/4 cup brown sugar
2 teaspoons pure vanilla extract
1 teaspoon aluminum-free baking powder
1 cup wheat germ
1/2 cup white whole wheat flour (such as King Arthur Flour brand)
1/2 cup dark mini chocolate chips (such as Ghirardelli brand)
1. Preheat the oven to 350 degrees. Coat an 8 x 8-inch square glass baking dish with canola oil cooking spray. In a medium size bowl, combine the peanut butter, eggs, brown sugar, and vanilla until smooth.
2. Add the baking powder and blend thoroughly. Mix in the wheat germ and flour just until blended. Stir in the chocolate chips.
3. Scrape the batter into the prepared pan and bake for 25-30 minutes, or until a knife inserted in the center comes out moist but clean. Remove the pan from the oven and use the back of a spoon to flatten and smooth the top. Let the blondie bars cool on a rack for at least 15 minutes before serving.
To serve: Cut the cake into 12 squares and enjoy!
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