By Shmuel Shields, Ph.D., N.Y.S. Certified Nutritionist
An alarming trend has arisen in recent years: children today are being diagnosed with medical conditions previously associated with middle-aged adults. Much of this can be attributed to poor diet that leads to obesity and diabetes and not enough physical activity.
I explained to Zissy the differences between “good carbs” and “bad carbs” and suggested substitutions for her simple carbohydrate cravings. Gradually, she agreed to try new alternatives—foods such as whole-wheat pasta, brown rice, oatmeal, baked sweet potatoes, and homemade whole-grain muffins. Over a six-month period, with ongoing family support, Zissy was able to change her eating habits dramatically. The ultimate results were most satisfying: age-appropriate weight loss and higher self-esteem.
1. Rule out any medical factors or food allergies that could be causing a dislike of particular flavors or food groups.
2. Always avoid making food a source of conflict within your family. Rather, think creatively and try to explore the possible causes behind a child’s dislike of new or particular foods.
3. Attempt to manage anxiety about a new food using a stepwise approach together – looking, smelling, touching, licking and tasting. Try to have fun and play games to counteract fear and wariness.
4. Mix the new food with a familiar and preferred food for the first taste by increasing familiarity.
5. Cut new foods into small bite-size pieces and use small amounts over time so they appear less threatening.
6. Give a child as many healthful choices as possible from a particular group to feel in control at mealtime, which can help avoid arguments and tantrums while encouraging a more varied and balanced diet.
7. Explore underlying sensory issues that contribute to a child’s experiences of being disturbed by certain textures, and think of creative ways to address them, such as blending foods together to even out their textures.
8. Approach sensitivity to tastes, colors, smells and textures by tackling them in a non-pressured manner away from the dining room table, such as encouraging the child to choose a new food at the supermarket and then deciding together how to prepare it.
9. Make meals as predictable and routine as possible, serving them at the same time every day, reducing potential stressors such as bright lights, and letting the child pick a favorite food to include at every meal or a favorite seat at the table.
10. Be a positive role model, consistently having healthier foods available at home and eating the foods you hope your child will eat. A child may need repeated exposure to a new food before being willing to take the first bite.
Dr. Shmuel Shields is a N.Y.S. Certified Nutritionist who works with children and adults. His Torah-based book on health, L’Chaim: 18 Chapters to Live By, is available directly through the author, online, and at Jewish bookstores near you. For more information, visit www.drshieldsnutrition.com. To order directly through the author or for a consultation with Dr. Shields, contact him at Rmshields62@verizon.net or call (718) 544-4036. Most insurance plans are accepted. House calls, phone and e-mail consultations, and guest speaking can be arranged.