Meal
planning is an essential element to addressing the issues around fussy eating.
It can help us to spend not only less time grocery shopping but you’re also
more likely to spend less if you go in armed with a list and you stick to
it. Recent statistics suggest that we waste on average, 30% of the food
we buy.
So
as well as being a good way to ensure that you’re planning well for your
children’s meals, the long term benefits are good for the family as a whole.
The
more organised you are about the shopping, the less stressed you’ll be at meal
times. If you’re a parent of a fussy eater, you know only too well how
difficult it can be to put a last minute meal together that is not only healthy
but also appealing to your child. Try to include some of what they eat and also
make it a little more challenging for them by including a few new things for them to try.
Typically,
by the time dinner rolls around, it just seems easier to feed that
"picky" eater whatever they are going to eat rather than trying to
come up with inventive ways to hide their vegetables somewhere in one of the limited
meals you child will eat. As you’ve probably figured out by now, children
don’t miss a beat. It is rare that you’ll get anything past them without
them noticing!
Mealtimes
can be stressful for everyone if there is a picky eater in the house. It can
also feel like too much effort and might seem like a waste of time to bother
with something they aren't going to eat but this of course, can a dangerous
line of thought. When serving only the food your child will eat, you are
just reinforcing their choice to eat a limited range of food rather than a
variety that will ensure a healthy balanced diet.
One
of the first steps towards dealing with fussy eaters is to come up with a meal
plan and to stick with it. Aim to have a balance between foods your child
will eat and new food that they’ve not yet tried or resisted in the past.
It is important to get the balance right, they will become very
distressed if the entire meal contains food they do not like.
This
is where meal planning is important. Try to plan a week or two in
advance, more if you have the time. Meal planning gives you the
opportunity to increase the variety of foods you offer your child. You
can then take the time to find recipes and ideas that will interest your child
and also tempt them into trying new food.
Keep
the following in mind when planning:
- Keep the favourites- Meal
planning allows you to make sure you have those comforting and familiar
meals ready at each meal for your picky eater. I would suggest that you
make an exhaustive list of all the foods your child will eat and put these
meals into three categories- veg/fruit, starch/carbs, fats/proteins.
Most people are surprised at how many foods are actually on the
list. Include at least some of their preferred food at each meal.
- Plan based on knowledge- Analyse
the meals on that list you’ve compiled of all the foods your child will
eat. Is there a pattern of a particular type of food emerging? If
so, try to plan some meals that gradually take them a little out of that
comfort zone. Try to slowly make small changes to some of the foods
they eat, you can introduce an element of fun by making faces or
interesting layouts on your child’s plate. Better still, involve
them in the preparation to keep them interested.
- Make a note – Keeping a written
record over time will help you to see the new patterns emerging and to
spot areas where you can see progress or where a particular trigger such
as tiredness etc… impacts on your child’s preferences at meal times.
It is important to see success in interactions with food, too.
Some children won't even look at new foods, if yours touched a
carrot for the first time that is success! Having your meal plan as
a visual will let you see the progress your child is making, it will also
remind you to go back and try some foods that you had some progress with.
Often, without this visual reminder, it is easy to get stuck in the
same old pattern, going back to cooking the same meals week in and week
out because it’s easier for everyone. Unfortunately, it will only
become harder in the long run.
The
parents of picky eaters are more likely to be more stressed and disorganised at
meal times, your child will pick up on this so that is another reason to plan
ahead and keep calm at meal times. Next week, I’ll be going over some
strategies to help you address picky eating now that you’ve got the first step
which is to plan, plan, and plan! With a bit of support and some proven
techniques to help you get on track, you can look forward to happier meal times
and a more stress free day knowing that you are gradually building on the
variety of food your child will eat. Keep an eye out for my next blog
post on fussy eating titled “Changing meal time behaviour one meltdown at a
time!”
Happy
parenting!