Ten Commandments for Overcoming “Selective Eater Syndrome”
Resources for Parents and ProfessionalsLori Ernsperger and Tania Stegen-Hanson’s Just Take a Bite: Easy, Effective Answers to Food Aversions and Eating Challenges! Ellyn Satter’s Child of Mine: Feeding with Love and Good Sense |
- Be Responsible: Parents are the nutritional gatekeepers for their child and are responsible for:
- What a child eats: choose whole grains, fruits, vegetables, lean meats, low-fat or skim dairy foods, “good” fats and healthy beverages
- Where a child eats: establish places where eating is allowed
- When a child eats: establish time guidelines for meals and snacks and stick to those times
- Be Accepting:
- Of how much your child eats
- Of when your child says he is not hungry
- Of your child only taking one bite of a “new” food
- Be Persistent: Many parents stop offering a new food after a child refuses it once or twice. Research shows it takes 12 to 15 exposures before a child accepts a new food.
- Be a Positive Role Model: Set a good example for your child. Let him see you enjoying healthy and new foods. Sit down with your family to eat. Don’t eat on the go or in front of the television.
- Be Mindful Focus on Food and Portions:
- Eat without distractions. Children with sensory issues can be overwhelmed with the smell of food, the diversity of textures and the loud sounds from TV.
- Pay attention to portion sizes. Do not eat right out of a bag or box. Portion out an appropriate serving.
- Don’t allow children to “graze” during the day.
- Portions for toddlers and preschoolers are smaller. Begin with 1 teaspoon of “less favorite” foods and gradually increase to 1 tablespoon.
- Be Creative: Think presentation and nutritional enhancement. If your child refuses to eat a particular food, offer it in a different way. For example, if your child doesn’t like steamed broccoli, perhaps he will like raw broccoli with dip. Add fat-free refried beans to spaghetti sauce or taco meat, or try adding shredded zucchini or carrots to muffins.
- Be Respectful: Allow your child to have eating quirks or wishes within reason. For example, respect that your child likes his sandwich cut diagonally or that he eats one food at a time.
- Be Proactive: It’s important to expose picky eaters to a variety of foods. Allow your child to wash, handle or even play with foods he doesn’t like. Involve your child in menu planning and preparation. A child who helps prepare a dish is more likely to try the new food.
- Be Calm: Avoid engaging in bribes or battles over food. Gain your child’s trust by inviting, instead of commanding, your child to try a new food. Give him permission to spit out the bite of a new food. Repeat this again and again in a non-confrontational manner.
- Be Purposeful/Intentional: Make family meal times a priority by eating at least one meal together each day as a family. Keep the atmosphere light and happy. The dinner table is not the place for confrontational family discussions. Have family members share something good or funny that happened to them during their day.
By implementing these commandments, you can help your child enjoy a healthy, well-balanced diet for a lifetime. It may not happen overnight, but your persistence will pay off with positive results for your entire family.
