Ask an expert: 6 tips for feeding a picky eater

Q: My four-year-old son is one of the pickiest eaters I have ever met! His diet consists mostly of applesauce, grilled cheese and juice. Any help for a desperate mom?

A: Dearest desperate mom,

I hear your frustration and have witnessed this hair pulling scenario many times in my own family and in practice. My first advice to you is: Don't panic! The palate and dietary likes and dislikes of a child constantly change. In other words, once a picky eater does not mean your son will always be a picky eater. In terms of your little fusspot, the key is to meet his dietary needs and open him up to other tastes, textures and food options. A four-year-old's nutritional requirements vary according to growth rate, body size and physical activity, however, the average caloric intake ranges from 1,300 to 1,700 kcal/day. Keep in mind that young children have small stomachs yet large energy needs. Feed your children smaller meals at a higher frequency such as three meals and two snacks daily.

For more about picky eaters and nutrition news to keep your kids in the best of health, read Food facts for little nibblers.

As for the fussiness, I do not recommend ending up in a food fight with your little guy as this will only make matters worse. Research shows that with repetitive exposure to a food item, combined with a calm approach by the parent (this is key!), a child will eventually eat a once rejected food. That said, if your child is well nourished, I am a big believer in honouring a few of a child's dietary likes and dislikes. Everybody's palate is different and kids should be able to exercise preferences without consequences each and every time.

At mealtime, offer your child 2-3 healthy options. If they choose not to eat what you have offered them, that is OK, I promise you they will not starve. In a short while you will hear the little pitter-pattering of feet in the kitchen asking for a healthy snack.

If all else fails and you have to get a little sneaky to get healthy food into them, try the following six tips.

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