by Jordyn Koveleski Gorman of Eat Play Say, MS, SLP, Speech-language pathologist and feeding specialist
Watch it back: How to Prevent Picky Eating Webinar:
5 Picky Eating Pick-Me-Ups:
Here are some simple tips on how to set the foundation for well-rounded eating in littles.
1. Portion Perception: Your little one might be eating more than you think.
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Remember: 1 tablespoon per food per year old.
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Yep, that’s all you need to offer. If your little one is 1 year old, it’s only expected that they eat about 1 tablespoon of each food on their plate (2-3 foods offered is typical for this age).
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If they are 2 years old, 2 tablespoons and so on!
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Of course, you can always offer more, but keep these portions in mind as you start meals. It’s not necessary to join the Clean Plate Club at every meal!
2. Less is more!
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You don’t need to offer an entire plate of food. Too much food can be very overwhelming. Try only 3-4 pieces of food in front of your little one at a time and see what happens. Offer more foods as they show signs they want more.
3. Fruits are your friend.
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Yes, it is A OKAY that your little one likes fruits! Not only are fruits super nutritious, they have a higher water content making them a great constipation preventer!
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Did you know that most vegetables are actually fruits (squash, pumpkin, peppers, etc)?
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Fruits also pair very nicely with dips and other “purees” that can help get your little one interested in other foods.
4. Food prepared impacts food consumed.
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When you include your little one in the PROCESS of making foods (e.g., making a smoothie, putting cheese on pizza, mixing a bowl of ingredients), they are MORE LIKELY to eat the food once it’s placed in front of them. Toddler towers are a great way to get them up to the kitchen counter.
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Food prep activities take the pressure off of eating, and once that pressure is removed, they are more likely to explore the food themselves.
5. Location, location, location.
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If your little one is starting to melt down the second the meal starts, it’s time for a relocation!
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If they are old enough to try a booster seat or toddler stool, use it! Or just pop their high chair on the porch or in the backyard for a change in scenery. It’s amazing what a little change can do.
Remember, fostering a positive relationship with food can really set the foundation for lifelong healthy eating habits. By incorporating creativity and a bit of playfulness into your daily routine, you can turn mealtimes into everyone's favorite part of the day. Happy eating!
Meet the Expert
Jordyn Koveleski Gorman of Eat Play Say, MS, SLP, Speech-language pathologist and feeding specialist
Jordyn lives in a small town in Pennsylvania with her husband and two littles. She is a speech-language pathologist and feeding specialist and created Eat Play Say because she wanted parents to feel good about their little one’s speech + feeding development.
Shortly after becoming a mom, Jordyn realized how little information there is for parents about how to support their baby’s speech, language, play, and feeding skills. ALL of those things are connected! Yet information is never delivered in a holistic way. Eat Play Say was built as a supportive place for parents to get the information they deserve about development, and to feel good about how to support their little one at home.
