P.E.I. dietitian offers tips to deal with picky eaters

If you're a parent, it may be along-running discussionin your home how toget your children to eat healthfullyand try new foods.

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March is nutrition month and the them this yearis 'Take the Fight out of Food.'

Stick to three meals, and two to three snacks a day, and no grazing in between. RoxanneLaughlin, registered dietitian

"Mealtimes tend to be a real struggle and as dietitians we hate to hear that," saidCharlottetown registered dietitianRoxanneLaughlin, who offers up five tips for dealing with children who are picky eaters.

1.Be patient

Introducing new foodscan be a challenge no matter our age, but it's even tougherwhen dealing with kids, Laughlinsaid, noting getting used a new taste can take time.

"It can take eightto 15 tastes or exposures before kids will actually accept something," said Laughlin.

Think about how you learned to like something new, she advises offer small tastesover time alongside foods kidsalready know and like.

2.You're not a short order cook

The most common complaint from parents is they spend too much time cooking different foods for each kid in the house taxing them, "time-wise, money-wise, and the kids don't get to learn what it is to sort of adapt and to eat healthy foods," Laughlinsaid.

One meal for everyone is the way to go, using a combination of familiar foods and introducing new ones.

3. Take charge

As a parent it is up to you to decide what's on the menu, when everyone willbe eating and how, Laughlinsaid. Establishing a schedule adds predictabilitykids prefer and helps develop a routine.

Your kids can decide how much they want to eat and if they want to or not.

"Stick to three meals, and two to three snacks a day, and no grazing in between," advisesLaughlin, noting milk or extra snacks can fill kids up so they won't eat at meal times.

4.Set an example

If you want your kids to eat it, you'd better be ready to toss it back too. Kids will take their cues from you, Laughlin said, so if you're turning up your nose at something don't be surprised if they follow suit.

Laughlinalso encourages parents to take kids grocery shopping and have them help cook to be part of creating healthymeals.

5.Undercover cauliflower doesn't work

Kids are smart enough to know what they're putting in their mouth so don't bother trying to hide something new, Laughlinadvises.

"Kids arereally good at being able to pick that out, and being able to get rid of it," she said. "By hiding it they really don't get a chance to learn to like it."

The dietitians suggest offering the new food in different preparations it's howLaughlin learned to like carrots, she shared.

"I hated cooked carrots as a kid, but my mother learned that I liked them slightlycooked, or I liked them raw."

Help isavailable

The Dietitians of Canadaoffera number of resources to help parents deal with picky eaters.

Some provincial programs are also offered thoughdietitians, and there's even an app, cookspiration,to help you prepare healthy meals.

One last bit of advice don't panic if your kids don't eat everything you give themor skip a meal altogether. Kids are still growingand even a small change in something like sleep patterns can affect appetite,Laughlinsaid.

"Some days they may need more and some days they need less, and the odd meal missed out it isn't going to break them,"Laughlinconcluded.

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