In the realm of parenting challenges, conquering picky eating can feel like a monumental feat. As a plant-based athlete, mom of two, and board-certified pediatrician, I've navigated this terrain myself and found a path that not only transformed my son's relationship with food but also brought joy back to our mealtimes.

Before solving this problem, I dreaded mealtimes. I would spend SO much time preparing and planning what to feed my kids... only to have my son go into nuclear meltdown mode at the mere sight of his high chair (and I'm not exaggerating). Raise your hand if this is sounding familiar. 

Here are eight strategies that worked wonders for us:

1. Back off: Instead of hovering over my son's plate, I took a step back. I realized that pressuring him only intensified the resistance. Plus, he had to learn to eat. It's a SKILL. When was the last time you tried to learn something with an expert looking over your shoulder? I stopped interrupting to process and tried to offer him space and autonomy. Once he felt more in control of his choices, it got a lot easier.

2. Offer Fair Choices: What exactly is a fair choice? Well it's probably easier to explain what it's NOT. A fair choice is NOT cookies versus carrots or cupcakes versus broccoli. Any human being is hardwired to go for the sugary and salty stuff. Its just part of our survival instincts.  So what should you do instead? Offer choices that you are 100% happy with them eating. For example... would you like blueberries or raspberries? Broccoli or green peas? Bananas or sweet potatoes? Providing a selection of nutritious options empowered my son to make decisions about his meals, and it also created a safe space because no matter what he chose, it still a win. This not only encouraged a sense of independence but also exposed him to a variety of plant-based foods.

3. Let Them Get Messy: Embracing the chaos that can come with exploring food allowed my son to engage more fully with his meals. It transformed mealtime into a sensory experience, making it more enjoyable for him. Just put a sheet under the highchair and clean it up at the very end.

4. Stop Taking it Personally: Understanding that picky eating is a common phase for many children helped me detach emotionally. This shift in perspective reduced stress at mealtimes and created a more positive atmosphere for EVERYONE. Plus, its so much healthier for our kids if we do not guilt or pressure them into eating. I know it's common for people to grow up with this dynamic in their household but it's time to break the cycle. 

5. Focus on Connection Instead of Control: Rather than enforcing rigid rules around eating, I prioritized building a connection. Engaging in conversations, sharing stories, and creating a relaxed environment fostered a positive association with mealtime.

6. Always Offer a Familiar Food: Introducing plant-based versions of his favorite dishes provided a bridge between the familiar and the new. It made the transition to a more diverse diet smoother and less intimidating. Familiar foods can help initiate the process of eating, which is critical when it comes to overcoming picky behaviors.

7. Offer New Foods Without Pressure: I presented new foods without expectations, allowing my son to explore them at his own pace. This approach removed the stress associated with trying something unfamiliar. Keep in mind it can take 20+ exposures for a child to actually accept a new food. So don't give up!

8. Trust That Their Body Knows What to Do: Recognizing that children are intuitive eaters by nature, I trusted that my son's body knew how much and what types of food he needed. This trust allowed him to develop a healthier relationship with food over time.

Incorporating these strategies not only transformed my son's picky eating habits but also created an environment where plant-based nutrition became an exciting journey rather than a battle. As a parent, embracing flexibility, patience, and a focus on connection has been key in fostering a positive relationship between my child and the foods that fuel us.

If you’re serious about starting a plant based diet for your family, you should download my insanely useful Plant Based Starter Kit.

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