Nutrition for Picky Eaters

By: Rainie Robinson, MS, RD, LD, CDE

Looking for a simple way to make sure your child’s plate is balanced? Try filling half of their plate with non-starchy vegetables like cucumbers, broccoli and green beans. Use your child’s fist to help measure a starch like mashed potatoes or pasta. Their fist is also a good measure for protein portion size. Protein can be a tricky addition, especially for younger kids who tend to be a little pickier. Some outside of the box protein ideas are  frozen Greek yogurt, trail mix with almonds or peanuts, string cheese or cubed cheese, or even use hummus for dip. Consider plating your child’s meal on a colorful plate with dividers, or cutting vegetables into interesting shapes to make meal time more fun.

A great way to encourage children to make healthier choices is to incorporate a family dinner time. Studies have shown that kids who eat with their parents tend to make better grades, have a lower risk for becoming overweight, usually make healthier food choices, and typically engage in fewer risky behaviors as they grow older. If you’re feeling crunched for time, try starting with one family meal per week.

Children’s of Alabama has 24 registered dietitians ready to help your child thrive. March is National Nutrition Month and a great time to learn more about how dietitians can help your family. We are here to help guide your child as they continue to grow and develop. From the NICU through adulthood, each specialty service has its own dietitian that has become an expert in what your child needs. Our goal is to provide you with the nutrition education and tools you need to help your family live well.

For more information on National Nutrition Month, healthy eating tips, and resources, visit https://www.childrensal.org/clinical-nutrition.