Last time I shared some dinner table techniques I use to get my son to try new foods. Check them out here and here. But I want to move beyond the dinner table and share some of the things I learned while teaching my son to expand beyond a food jag or to let go of some of his pickiness. Over all, I found I had to adjust my ways with food just like him. As with everything, we are in this together!
1) Patience and empathy
Trying to get your child to eat a variety of foods can take a long, long time. This is a process and focusing on that instead of on the result will help you take the presssure off – yourself and your child.
When taking the first steps on this road, try to put yourself in your child’s place. I am somewhat adventurous with food, but I also have some issues. It’s those issues, that have allowed me to relate to my son’s. I have food jags too. I eat my Rice Chex every morning, without fail. I have a major sensory issue as well- crunching an onion in my mouth freaks me out. And if I’m stressed, I don’t reach for a carrot, I look for chocolate. When I keep all this in mind, I am much more patient with my son’s eating habits. And that patience and understanding allows me to invite change rather than force it.
2) Go Slow
The best thing I learned from the gluten free/casein free diet had nothing to do with that diet. When my son was a toddler, his go-to foods were grapes and Cheerios. We started the gf/cf diet, so the Cheerios had to go. However, we weren’t one of those families who were able to go cold turkey onto the diet. I envied those who could pull that off.
We could eliminate foods only as we found a substitute that our son liked to eat. It took almost a year before we found alternatives that worked. It worked for our family to take it slow because it set a pattern of actively looking for foods that our son would try, no matter how long it took to find an acceptable food. The gf/cf diet may not be for your child, but you can still try a slow and steady approach to finding new, acceptable foods.
3) Status quo is OK sometimes
Once we found foods our son liked that met his basic nutritional needs, he stuck with those for years. Sometimes it was literally five to 10 food that he would eat. I wasn’t always actively addressing this issue of limited foods, because I noticed that if he had the same food at mealtimes, he was able to focus on meeting expectations at the table. He didn’t have anxiety over the food, so we can work on other, more social, goals. Like how to use his utensils, or to clean up afterwards, or to converse with us at the table. It was too hard for him to try to master those skills while also trying new foods. On the plus side, his limited diet also cut down on unhealthy food choices. Although there wasn’t variety, it was all relatively healthy food. I felt comforted by this, which increased my patience with the process.
4) Don’t you love schedules?
One thing that helped my son’s anxiety, when I started introducing some variety into the lunch he brought to school, was making a schedule so he would know what food he would be eating that day. Eventually, we fell back on consistent favorites for lunch and saved the variety for meals at home. And the only reason he was able to try some different foods when he went away to camp is because they provided a meal schedule beforehand that I could go over with him before he went to camp. He knew what to expect so it was okay.
I hope these first four strategies will help you navigate this food journey with your child. Taking a step back, reminding yourself of the process and applying what you know works for your child in other settings will keep you on track and happily pursuing the next food adventure.
Learn even more strategies for growing a foodie at our upcoming class on February 28!